Best pre-workout meals
Pre-workout meals don’t need to be complicated – they just need to work for you. Choosing a consistent blend of carbohydrates and protein helps set you up for a strong, focused training session. With these easy, balanced recipes, including lighter breakfast ideas, you can fuel right and train with confidence.
1. Charred sweetcorn, red pepper & bulgur wheat pilaf
This vibrant vegetarian pilaf offers a slow release of energy and is light yet satisfying, making it an ideal fuelling meal to eat before a workout.
2. Chicken burrito bowl
This balanced bowl is rich in lean protein sources such as chicken and beans but also provides a slow-release, low-GI energy source from the brown rice.
3. Sweet potato tacos
If you’re looking for a plant-based way to support your body through a workout and reap maximum gains, try these filling tacos. Sweet potato provides a steady energy release, great for fuelling longer sessions.
4. Prawn & grain poke bowl
Quick to prepare and ideal for training days, this is a light, energising pre-workout meal. Vibrant ingredients like mango and chilli, alongside protein, carbs and good fats, make this a light yet satisfying option.
5. Veggie-loaded flatbread
Top shop-bought flatbread with chickpeas, tomatoes, feta, olives and tahini for a delicious lunch. The chickpeas provide plant-based protein, while the flatbread and vegetables offer slow-releasing fuel and essential nutrients.
6. Peanut butter smoothie
Perfect for when you’re short on time or don’t have much of an appetite. Bananas offer quick energy, and peanut butter provides healthy fats and protein to keep you satiated.
7. Cinnamon porridge with baked banana
This hearty porridge is a great pre-workout meal, providing steady energy from oats and natural sugars from bananas to give you a sustained boost. Not to mention a moderate amount of protein which leaves you full without weighing you down.
8. Overnight oats
Ideal for early risers, oats offer slow-releasing fuel, yogurt adds protein and berries contribute antioxidants supporting muscle recovery. Add honey for a touch of sweetness and a natural hit of energy.
9. Easy salmon rice bowl bowl
Rich in omega-3s and packed with nutrients, salmon supports anti-inflammatory processes and rice makes this a great fuel-focused bowl. Plus you’ll get a double dose of protein, thanks to the edamame beans.
10. Banana oat pancakes
Banana oat pancakes offer a balanced mix of carbohydrates for sustained energy leading into a workout. They’re easy to digest and help to prep your body for peak performance without weighing you down.
INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians.
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