The pre-workout meal… is there a magic formula or window of opportunity? Is there a secret combination of macronutrients? Who knows for sure.
If this is a topic of interest to you… which it should be… I recommend you read through a paper Brad Schoenfeld and Alan Aragon co-authored in the Journal of the International Society of Sports Nutrition titled, Nutrient timing revisited: is there a post-exercise anabolic window?
Without a clear definitive answer, I choose to err on the side of caution and go with a fail safe guideline, which includes a healthy dose of protein pre and post workout.
Here’s my favorite pre-workout meal, which I consume 30 minutes prior to hittin’ the gym…
Ingredients and Nutrition Fact;
3/4 cup plain Greek yogurt
1 scoop protein powder
1 tablespoon almond butter
Calories: 335
Carbs: 10 grams
Protein: 51 grams
Fat: 9 grams
Is the protein content too high? eh… who knows… seems fine to me, but I could probably get away with just half a scoop of protein powder, which would cut the calories by 67, fat by 1 gram, and protein by 15 grams.
This is a really light meal… and it’s quick. So if you’re someone who trains really early in the morning shortly upon waking up, this is a great choice.
Breakfast
I typically train in the late morning. Every day I wake up, have some coffee, then eat breakfast, which is always 8 egg whites, 2 whole eggs, mushrooms, red peppers, 1 tablespoon coconut oil, and salsa.
I used to always have a bowl of oats and berries with some protein powder, but last year I got away from it. Now I seem to have a preference toward consuming protein and fats in the morning before my workout.
I’ve been eating like this for the past year. Not sure why I made the change. I’ve heard about carb backloading, but never read any books on it. I’ve heard other bodybuilders say they prefer not to have carbs pre-workout because they feel sluggish during their training.
I can’t say that I notice a difference in how I feel or how I perform during my workouts, whether I consume oats and berries for breakfast or eggs and salsa. It’s simply a preference of mine at the moment. It may just be a phase… who knows? 😉
It’s usually 90 minutes after breakfast when I have this pre-workout snack… then 30 minutes later I’m in the gym giving it my ALL!
Protein Powder
As I mentioned in the video, I’ve been using an inexpensive protein that I purchase from Costco Canada. The brand is Kaizen. It’s cheap and probably does the trick.
But just recently I was introduced to the Iso-Smooth protein powder from Blue Star Nutraceuticals.
I’m REALLY impressed with Iso-Smooth. It’s absolutely delicious… and from what I can tell, it’s of very high quality.
I’ve met some of the team from Blue Star, which always puts my mind at ease. I like to know who’s behind the creation of my supplements, where they are manufactured, and how they are manufactured.
I’ll be trying some of the other supplements from the Blue Star Nutraceuticals product line soon.
Diesel Whey protein powder from Perfect Nutrition is another brand that I’ve really enjoyed… and seems to be right up there in terms of quality.
…and as with anything… you pay for quality… and it’s usually worth it in most cases.
Same goes for my post workout shake which is ALWAYS a Full Strength Premium Nutrition Shake.
So now that I’ve shared my favorite pre-workout meal, I’d love to hear what yours is. Please take a moment to share it in the comment box below.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant is a Certified Fitness Consultant and Elite Natural Bodybuilder with the UFE.
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