What To Eat Before A Workout To Build Muscle And Sustain Them?

what to eat before a workout to build muscle

Do you not know what to eat before a workout to build muscle? We talked about it in one of our articles before, but this time we will discuss about this topic fully. Pre-workout meal is equally important as a post-workout meal. It is essential that you consume appropriate and necessary nutrients before a workout at the right time.

Pre-workout meal should be consumed 1 to 2 hours before your workout. The eating time depends on the metabolic rate. It is the best that you eat a meal before a workout which consists of complex carbohydrates, protein and essential fats.

Complex carbohydrates with a lower glycemic index (GI) enable slower conversion of carbohydrates into glucose. Thereby you will maintain the level of blood sugar and energy throughout the whole workout. As a result, your training will be better and more intense.

What to Eat Before a Workout to Build Muscle?

You should eat a nutritious meal approx. one hour before a workout.  This way your working out performance will be good, and you will have enough energy to finish the exercise.

Let’s see which type of food you should eat; if you want to build muscles. These foods you should include in your pre-workout meal but don’t forget on carbohydrates and hydration also. Avoid too much fat in this meal.


eggsEggs are rich in protein. An egg contains about 6 to 8 grams of protein. They are also rich in vitamins, zinc, iron and calcium, which make the eggs one of the most complete food for muscle strengthening.

Chicken Breasts

Chicken breasts are very effective food to increase muscle mass. There is almost 30 grams of protein and very little fat in just 100 grams of chicken breast. They are easy to prepare, can be combined with various foods, and are relatively inexpensive.


beefA beef that was breeding humanely and cattle that were fed on grass are rich in omega-3 fatty acids, which traditional food still lack. Such beef contains large amounts of A- and E-vitamin and is much healthier than meat of bovine animals, which are fed with grains.


We also have many articles written about turkey meat. Thanks to the rich content of proteins, vitamins and minerals, turkey meat helps to build muscle. However, you should consider checking the source of the meat and the potential presence of (harmful) antibiotics. Check these two factors with every type of meat you are buying.

Wild Salmon

Wild salmon, which we can find frozen in the most cases, is a rich source of protein and omega-3 fatty acids. It speeds up the metabolism and leads to a faster muscle building results.


Quinoa is also rich with protein and minerals. These grains have four times more calcium than wheat, and a lot of phosphorus and iron. Therefore, it is the ideal food to increase muscle mass.


So what to eat before a workout to build muscle? Include oatmeal in your pre-workout meal regularly. With oatmeal you will consume carbohydrates, fiber, protein, minerals and vitamins. Oats are fairly slowly digested, which maintains a constant level of blood sugar.


spinachRemember the Popeye? The experts found that spinach is the food that actually increase muscle mass due to phytoecdysteroid.

It is a chemical compound in spinach which increases the protein synthesis in muscle.

Wild Rice

We often forget that wild rice is a great food for building muscle mass. In one cup of wild rice (which is also a healthier alternative to brown rice) are about 3 grams of fiber, and 7 grams of protein.

Cottage Cheese

Some may feel that the cottage cheese is more a dessert, but due to the large amounts of protein (a cup of cottage cheese has 28 g of protein) it is an excellent food for muscle mass. In addition, cottage cheese retains a sense of satiety for a long time.


Legumes often replace meat meals and why shouldn’t you replace it also? The lentils and chickpeas have proteins without carbs that affect the fluctuation in insulin levels in our blood.


Your body must be regularly and sufficiently hydrated. You will increase muscle strength only if you are sufficiently hydrated. Nutritionists recommend to stick to the formula of 0.6 ml of water per kilogram of body weight. Given the fact that our body consists of 70% water, and muscles of 75% water, then this is not so surprising.

Vitamin D

There have been a lot of articles written about the benefits of vitamin D. You can find vitamin D in fish oil. You can also get sufficient daily amount of vitamin D by being outside on the sun for at least 15 minutes. It is also useful to know that fish oil helps the body to regenerate faster after strenuous exercise. Fish oil also speeds up the metabolism, and thus quickly removes excess fat.

What to Include in a Pre-Workout Meal also?

What to eat before a workout to build muscle? Our list includes mostly protein foods due to muscle building. But if you want to build your muscles properly, you should consider having a meal that will include carbohydrates and protein. You should only avoid fatty food. This is because it digests slowly and won’t give you energy for the workout.

Drink water before and after the workout and also during the workout. It is the best to drink enough water through the day to sustain muscle mass. Read our articles to find more interesting tips on how to build muscles and sustain stable body weight.

About Vania Pinteric 351 Articles
I am a young woman who has an interest in what nature has to offer. With the proper mindset and actions, you can heal your body and stay healthy. I am giving you solutions about different health issues that you could face. Feel free to explore the site and find the help you need.

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