What to eat before a workout to avoid fat and build muscle. 

We all want to get the best out of our fitness regime, right? So, we look for ways to improve our performance and achieve our fitness goals. Good choice of nutrition taken in adequate amount improves endurance during workout and also helps the body to recover faster after each workout. 

Taking the right amount of nutrition prior to workout will help to maximize performance and reduce muscle damage. When choosing a pre-workout meal, it is important to have a balance of macronutrients. Protein, Fat and Carbohydrates are the three macronutrients. They are the key sources of energy but each of them contribute differently to pre-workout meal. These are dietary compounds which our body needs in large quantities to function properly. 



While there are multiple benefits of taking protein after workouts, taking high protein food prior to workout also come with numerous benefits. Taking protein with or without carbs as pre-workout nutrition helps to increase muscle protein synthesis. 

Having protein before workouts helps to:

  • Increase in strength and lean body mass
  • Improve nutrient delivery to the muscles
  • Enhance muscle performance
  • Kick start muscle protein synthesis that takes place during workout
  • Improve muscle recovery

Role of protein in muscle building

If you’re someone looking to build muscle mass, practice weight lifting or any other workouts to sculpt your muscles, you must be knowing that these exercises require double the amount of energy, and protein helps give that to you, in turn helping you in your body-building exercises. In addition, protein helps repair the wear and tear the muscles go through during workouts, strengthening them in the process. Food rich in protein helps to build muscle during resistance training. Taking small meal with significant amount of lean protein before workouts can help in improving performance.  Plant based proteins such as beans lentils and soy products provide the body with the required amino acids. 

One of the most effective ways to increase your intake of protein without any extra fat is to include protein shakes or protein bars into your everyday routine. If increasing protein intake in the old-fashioned way is not an option or is not adequate, taking a protein supplement can be both effective and convenient. Whey91 Protein Bars come in handy with 60 g bars (20 g protein per bar) and available in  multipacks to suit your daily protein requirements


Body breaks down carbohydrates from the food and converts them into glucose. This is utilized by the muscles as fuel. When glucose is not utilized by the body, it is stored in liver and muscles which is called glycogen. When required glycogen is broken down into glucose and released in the bloodstream to be used as fuel. While engaging in short and high intensity workouts glycogen is the main source of energy. Once the stores get depleted, the intensity and output also subsequently diminish. Bananas, oats, whole grain bread, dried fruit and sweet potatoes are good source of carbs. 


Fats are an essential energy source. While glycogen gets utilized for short and high-intensity workouts, fat is the source of fuel for low to moderate intensity workouts. Body digests fats more slowly than carbohydrates, so it may not be able to break down and absorb fats before the workout begins. However, it is more essential to incorporate healthy fats elsewhere in a balanced diet. Avocadoes, olive oil and nuts and seeds are loaded with unsaturated fats and provide a range of health benefits. 

Making the right choices and taking the right amount of pre-workout nutrition goes a long way in helping one to perform well and recover faster. 

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