21 Best Foods to Eat Before a Workout for Women


Best food to eat before workout for women are omelette, veg muffins, blueberry pancakes, banana muffins, blueberry smoothie, peanut butter chocolate, maple protein bars, vanilla pudding and high protein foods.

The task of losing weight is not a bed of roses. It is extremely difficult to lose weight because most people have a habit of procrastinating tasks. Also, many people may exercise but they never take the proper food required before a workout. Yes, along with doing exercises what you eat influences your workout outcomes. Most of the women choose to opt-out the idea of a pre-workout meal. But proper nutrition is necessary as workout demands a lot of energy input, which will be a result of eating nutritious food. This article covers 21 different types of food, which a body needs before a workout to cope up with the energy demand of the body during a workout.

foods to eat before workout

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Omelette is a tasty and healthy option. Full of proteins, omelettes are a good pre-workout snacks. Omelette is easy to prepare. You can add parsley, peas and other of your favourite greenery in omelettes.

Veg Muffins

Getting late for your workout? Don’t worry, grab a veg muffin and go. Veg muffins are full of vegetables which are healthy and filling for the stomach. Just mix a few vegetables in flour and eggs, bake and enjoy your tasty snack.

Blueberry Pancakes

If you are fond of sweet things, then blueberry pancakes are best for you. These contain the necessary fats and protein for the body. It is also easy to make and many of the recipes are available on the web too.


Banana Muffins

You can make banana muffins using eggs, flour, baking powder, banana, cinnamon, etc. Banana muffins give you protein, fats, vitamins as well as various other nutrients.

Blueberry Smoothie

A colourful smoothie is a delicious and refreshing option for pre-workout food. It never fails to provide the proteins and vitamins necessary for the body. Depending upon your taste, you can add almonds and nuts in your smoothie.

Peanut Butter Chocolate

It is very easy to make chocolate containing peanut butter. Peanut butter is always the choice for people undergoing workout or any other pieces of training. It is a good source of protein, making it a good choice for a pre-workout snack.

Maple Protein Bars

Maple protein bars are a good source for providing energy. You can add maple extract, almonds to dark chocolate and mix them to make energy bars full of protein.

Vanilla Pudding

Vanilla pudding is easy to make. Just add some chia seeds, honey, milk and vanilla extract to get a pudding full of fibre in it.


Oats are a hub of nutrients. They are full of fibre and carbohydrates. They release energy gradually and slowly as such they help in providing energy to the body for a longer time. Thus, oats are one of the best foods to eat before workout.


High Protein Foods

Foods like salmon, nuts, beans, eggs, etc are a good source of protein [2]. Proteins are very helpful in building up muscles. So such foods should be included in your pre-workout meals.

Blueberry Pre-Workout Smoothie

Mix blueberries, honey, yoghurt, etc. You can add these supplementary products as per your taste. This smoothie acts as a refreshing drink to your body before a workout session.

Cranberry Protein Bars

You can make cranberry protein bars with almonds, cranberries and honey. These protein bars never fail to provide protein and wholesome nutrients to your body.


Fats are a fuel source in your body for moderate exercises. Consumption of fats boosts athletic performance [4]. Fats help in providing energy for longer sessions of workout that generally do not involve strenuous exercises.


Avocados contain unsaturated fats that are helpful in providing many health benefits. Therefore, consuming avocados before a workout is really a good option. This makes Avocados one of the best foods to eat before workout.

Whole Grain Bread

Whole grain bread is a good source of carbohydrates. You can add eggs with whole-grain bread in your diet with additional benefits.


Fruit and Greek Yoghurt

Fruits are rich in carbohydrates and yoghurt is full of proteins. Together these two make a very good combination of nutrients. You can consume fruit yoghurt if you have a workout session begins in about an hour [4].

Mocha Smoothie

During a workout, many muscles are torn and damaged. Mocha smoothie contains proteins that help in repairing and rebuilding muscles.


Carbohydrates help to increase the storage capacity of glycogen in the body. Our body derives energy from glycogen, which helps in a workout [4]. Eating carbohydrates thus is very beneficial before a workout.


Bananas come loaded with potassium and carbs. It is a power bar for the body and helps in muscle and nerve function [3].

Trail Mix

Nuts are a very beneficial source of proteins. In addition, they contain fats and carbs, which are helpful in muscle, gain programmes.

Kale Apple Smoothie

Kale apple smoothie is not just kale and apple, but it is a mixture of many fruits like lemon, bananas, peanut butter, etc. It not only has a good taste but also is a source of vitamins, antioxidants and minerals [1].


Pre-workout meals should contain carbohydrates, proteins and fats. The best results of workout are displayed when one has a proper diet. Workout requires a lot of energy input. Therefore, it is very important to include nutrient-rich foods as a part of pre-workout foods. They give us a boost of energy while a workout is going on and nourishes our muscles too. Normally you can eat these foods 2-3 hours before a workout [2]. Many women think that not skipping meals is the key to lose weight. But in reality, skipping meals devoids the body of the proper nutrients. For a proper continuous workout session, the body needs the energy which will come by eating nutritious foods before your workout.