The next time you get ready to head to the gym on an empty stomach, think again. Working out without any fuel can actually do more harm than good for anyone who is trying to lose weight or build muscle.

Whenever you inspired to make your way to the gymnasium on an unfilled stomach,reconsider it. Working out with any energy will accomplish more damage than good for any individual who is attempting get more fit, lose weight or construct muscle.Hence, we are listing down a few food items you can eat before hitting the gymnasium


bananas-soluble fiber

Bananas are nature’s power bar, says Dr.Louise Burke, the co-author of The Complete Guide to Food for Sports Performance. One needs to understand that your body does not store the potassium for a long time;thus having a banana 45 minutes before your workout will keep the potassium level high and boost the muscle function.Bananas are not only loaded with potassium but also carbohydrates and manganese which help to prevent muscle cramps during or after workout.

Greek Yogurt

It’s time to replace your plain yogurt with Greek yogurt. Why? Greek yogurt not only keeps your muscles energized throughout the workout session but also contains double the amount of proteins present in the plain yogurt.Greek yogurt is also an ideal choice of food when you are planning to go for intense gym sessions. It also provides your body with iron & carbohydrates which help with the pre-workout energy requirements.


Oatmeal is a complete pre-workout snack. Oatmeal is loaded with carbs, proteins,minerals, essential fatty acids and fibers. You can also add some fruits and berries in your oatmeal, that will keep you hydrated throughout the workout session. Banana would be the best fruit to accompany your oatmeal.




Salmon is a perfect protein meal to have post exercise. With 22 grams of high quality protein per three ounces, salmon helps in rebuilding and repairing the muscles tissue after a tough workout. Salmon is also a natural source of vitamin D, a nutrient that is necessary for muscle strength, according to Osteoporosis International study in 2010.



The tagline, “Sunday Ho Ya Monday Roz Khoa Aande” was a memorable part of our childhood, wasn’t it? These good old eggs, whose existence is finally decoded,are one amongst the richest sources of proteins and minerals. Eggs are easy to prepare and what’s more, there a quite a number of ways in which you can consume it. Whatever is the way you choose, it will only help you out with your workout sessions.

Wholegrain bread

You might want to re-consider & replace the loaf of white bread that is lying in your kitchen with a loaf of wholegrain bread. Wholegrain breads are the most compatible source of carbohydrates, they can be paired up with a no.of options. You can couple your wholegrain bread with hard boiled eggs, turkey or honey which is a great source of protein and one of the ideal snacks to develop muscles.

Dried fruits


Dried fruits such as apricots and raisins are high in natural sugars & also a good source of fibre, potassium, phytonutrients, vitamins and minerals. With every mouthful of dried fruits you are giving your body the energy boost it requires for workout with the concentrated source of carbohydrate.

Fruit Smoothie

Last but not the least, something we all love to have; fruit smoothies. But what is crucial is the selection on fruits that will go into smoothie. Fruits with high glycaemia index such as mango, pineapple, orange and watermelon are advisable as the carbohydrates present in these fruits breaks down at a fast pace, supplying the energy that you require during workout, while the proteins help in repairing the muscle damage.

  Images courtesy: Pixabay

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