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5 Best Pre-Workout Snacks To Keep You Fueled

Published : Apr 29, 2020 3 mins read Updated On : Sep 13, 2023

You’re a fitness freak. You follow a strict diet, always skip the unhealthy stuff. Never skip leg day and hit the heavy bag. But if you want the body to consistently perform like a Ducati, then you have to put in the high octane fuel i.e taking a balanced pre-workout meal. Just give it a thought: a sports bike can still function on regular fuel - but it won’t perform to its maximum potential. Similarly, would you expect to reach your fitness destination if your tank was empty right before you hit the weights in the gym?


A common query surrounding one's pre-workout meal is - 'What is the optimal interval between your pre-workout and workout?' Eating right before your workout can cause gastrointestinal tract discomfort - you may feel bloated or nauseatic while training. The ideal time to consume your pre-workout is about 90-120 minutes before your training regimen. It mostly depends on your metabolism and how soon the active nutrients are released in your body.


Fasted cardio has always been a trend for weight loss. On the other hand, going in your training in a fed-state is likely to yield better results as it will maximize your work output. Talking about pre-workout nutrition, you should focus on food that is high in carbohydrates, moderate in protein & low in fat and dietary fibre. As fats and fibre slow down the digestion rate, it is better to consume them in moderation before you are heading to the gym. When we exercise, muscle protein breakdown rate shoots up. Whether your goal is to bulk or to cut, you’re gonna want to do your best to keep the protein breakdown rate at a minimum & rate of protein synthesis higher. Since amino acids are building blocks for your muscles, they are essential for increasing muscle protein synthesis. Without amino acids circulating through your bloodstream, the protein breakdown rates will stay elevated putting you into a catabolic state. In layman terms, your body will start breaking down muscle for its various functions, which isn't anybody's primary goal.

So, that's the period when you feed your body with enough carbohydrates to fill your glycogen stores, which can be used as energy during your workout. Carbohydrates are a source of fuel for your body. The harder you work, the more carbs you'll need to keep going. Your body uses glucose from these carbohydrates during the workout. Unfortunately, the glucose stored in muscles and liver is limited and can be depleted fast during an intense period of exercise. Replenishing it before a workout can help prevent fatigue.

Given below are some of the best pre-workout meal/ snack options
5 Best Pre-Workout Snacks To Keep You Fueled

1. Chickpea salad: Boiled chickpeas, chopped onion, tomato, cucumber, pepper, rock salt. Mix it and it’s ready to eat.

2. Orange oats: lend 1 peeled orange in the mixer, add the pulp to about 50 grams of cooked oats, garnish it with some roasted flax seeds and some nuts of your choice.

3. Scrambled eggs with 2 wheat chapatis.

4. Smoothie: 300ml milk, 1 banana, 50 grams oats, 1 tablespoon peanut butter. Blend it.

5. Egg omelette cheese sandwich: Omelette -3 whole eggs, chopped onion, salt, pepper. Two slices of whole wheat bread & some grated cheese.

If you are someone who does workout early in the morning, you can have a scoop of whey protein as it gets digested quickly and before a tough workout 30-40 minutes before you start your training, you can have Fast&Up Activate & PRE-WORKOUT as your pre-workout supplement. This will give you the much-needed boost to ace your workout. It also has L-Carnitine for fat metabolism in it

Fast&up Activate Pre-Workout Supplement

Roshan Shinde
Roshan Shinde
Health and Fitness

Roshan is an avid fitness enthusiast. He loves to workout. He has extensive knowledge about muscle building and cardio. His knowledge is clearly visible in his fitness blogs. Roshan has a knack for... Read More

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