Eat your Way to a Healthy Workout

We all know the importance of a workout regime in our everyday life. Research shows 150 minutes of workout a week are a must for every individual. But equally important is a nutritious meal before and after workout, so that your body gets the maximum benefit. If you will not eat well, you will not be able to work out well. Studies suggest, if you intend to burn 300 calories in a workout session, you should eat at least 150 calories to make up for the wear and tear, and give your best shot.

In this blog, we will share some nutritious tips, which you should try and accommodate in your pre workout schedule,

Eat those Carbs

Carbohydrates = Energy, which makes it a must in your pre-workout meal. It is these carbs, which break down into glucose, enter into our muscle cells and give us the energy to do an amazing workout. Without carbs, you will not be able to do justice to any kind of workout as you will always feel tired and weak. So, for that fab workout in your gym the next time don’t hesitate to eat a granola bar, dry fruit, oatmeal or your favourite fruit. You can easily have any one of these options to feel energetic and pumped for your workout session.

Cereal bar with almond and berry on thw wooden table

Have your Proteins


Muscle wear and tear is common during workouts especially if you indulge in weight training. This makes it important that you must have that glass of milk before you hit the gym. That tear in your muscle fibre during weight lifts require you to have optimum protein. From nuts to hard boiled egg, you can pick what you like before you go for weight lifting.

Glass jug with milk and two eggs 

Hydration is Pivotal

Keeping your body well-hydrated is the key whether you are into light or intense workout. And of course there is no one size fits all, so don’t drink up too much or too little as per any random guideline. A simple urine check can come to your aid every day. Check the colour of your urine first thing in the morning. A lemon coloured one indicates proper hydration and dark colour urine is sign of dehydrated body. Keeping that water bottle with you through the day will be a good practise. You should keep sipping water and gradually you will get used to it. Even during your workout session, you must keep yourself hydrated. When profusely sweating go for a cup of water every 15-20 minutes. Let your body be your guide. If you need it, just have some water and you will be able to perform better. Just don’t bloat up.

Woman drinking water after training on the sport mat

Time it Up

Between 30 minutes to three hours before workout, you can eat anytime. Again, there is no one rule applicable for all. Some people are able to perform well by eating just an hour before, while others may require 2 to 3 hours’ gap. So, depending upon your body requirement, you should take this decision. But eating is crucial. If you time your workouts first thing in the morning, do eat something like a fruit or a handful of dry fruits before starting your workout. But if it is later in the day, then enjoy a wholesome meal and reap the many benefits.

vector illustration / meals time / clock and food


Pre Workout Meal Suggestions

  • A smoothie with one cup of fruit

  • An apple with some peanut butter

  • Granola bar

  • Handful of dry fruits

  • Oatmeal with a fruit

Workout is not about instant gain or loss. It is a lifetime commitment you make with your body and mind. A good workout regime will help your waistline and health in the long term. So, eating healthy and nutritious is an integral part of it. Look for this space on sporto.in for our post workout meal requisites blog, soon.