Summary: Best Pre and Post Workout Nutritional Meals for Athletes

  1. Oatmeal with HGH supplement.
  2. 2 whole whites.
  3. 2 whole eggs.
  4. peppers.
  5. onions.
  6. oatmeal/grapefruit and low fat cheese.
  7. turkey wrap with cheese.
  8. 6 ounces grilled chicken with yam and asparagus.

Why is a pre workout meal so important?


You get more energy during workout and towards the end. When you eat sufficiently, you are filling your glycogen stores. This is what helps you during the workout, it maintains your energy levels. Hence do not rely on a low carb diet – it will be difficult for you to accomplish intense workout. You would have low energy for that.


Your hard earned muscle is protected


A hard workout can lead to breakdown of muscle tissue to use as energy. A good pre workout meal can level this and also help you recover faster.


Increase muscle growth


Workout Nutritional Meals For Athletes

When you eat protein in you pre workout, meal it ensures that amino acids are released into the bloodstream slowly and gradually. If you eat enough, there is a stark improvement in muscle growth.

What should you have as a pre workout meal?


Dietary fat

Pre workout meal should be low in fat. Stay away from oils and fatty meals.


Small amount of protein or daily sources. These two contain BCAA increase protein synthesis and decrease protein breakdown.


Low glycemic index foods fill glycogen stores and powers a tough workout.

Finally, how much should you eat before the workout


Workout Nutritional Meals For Athletes

A meal comprising of 500-600 calories for an 180 pound man 2-3 hours pre workout is sufficient.


Some ideas for pre workout meal


  • Banana or peanut butter.
  • Berries and Greek Yoghurt.
  • low fat milk with oatmeal and fruit.
  • Peanut and apple.
  • A handful of nuts and raisins.


Another fact—If you have not had anything for 3 or more hours you must have something as a pre workout snack such as strawberries, blueberries, apple, yoghurt etc.


Why is a post workout meal so important?




Workout Nutritional Meals For Athletes

Muscle fibers are broken down while you workout. To rebuild the tissue that is broke, it is important to fuel them with food. Eat within two hours of working out to accomplish this.


What should you have as a post workout meal?




Muscle fibres are made of amino acids and amino acids are supplied by proteins. Proteins are actually converted into muscles and muscle fibres. A workout leads to breakdown of muscle fibres, this leads to an increase in the demand for proteins. So right after you finish your workout, take proteins.


Carbs and nutrients


The body also needs other carbs and nutrients. These replenish energy stores depleted after the workout. Restore glycogen.


3. Improves ability to use body fat:

  1. Enhance protein synthesis.
  2. Improve immune function.


About the Guest Contributor


Workout Nutritional Meals For Athletes

Jorge is a rabid health and fitness aficionado. He is sports lover and a fitness enthusiast who believes in healthy living. His inspiration lies in all those things that are healthy and natural. He loves to share his knowledge about health, nutrition, and recommend everyone to use HGH energizer that lifts the energy up during extreme workouts.


About the author

Ariel Baradarian

Ariel Baradarian, CCH is an experienced holistic certified homeopathic practitioner with success in addressing a wide variety of mental, emotional, and physical ailments in men, women, and children of all stripes. He works both alongside local medical and integrative doctors and their patients as well as with his own growing, global private practice, both in person in his office in Queens, NY and globally via video chat sessions. Ariel is also a natural health blogger and chief editor of, which is dedicated to helping others heal on all levels using various types of natural healing, including homeopathy. In addition, he is the New York Producer of the Vibrant Living Network, an inspiring organization dedicated to promoting a community natural and holistic health, mindful consciousness, relational intelligence and more!

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