4 Perfect Pre-Workout Protein Meals

Trusted Health Products

Written By Finnegan Pierson / Reviewed By Ray Spotts

Athletes are always looking for ways to improve their performance, whether on the field or in the gym. One of the most important aspects of performance success is proper nutrition. Good nutrition not only improves your experience during a workout but also prevents tissue damage and shortens recovery time afterward.

Deciding what to eat before a workout is the first step to success. Many studies have confirmed that protein is essential for improving your workout performance. Protein can increase anabolic response, increasing the potential for muscle growth. It also increases muscle output during your workout and results in increased strength and muscle mass.

Additionally, protein consumption is essential for muscle recovery. Clearly, protein is crucial to maximizing your body's potential during athletic activity. But which proteins are best? Here are four perfect pre-workout meals that include just the right proteins to help your body perform to its fullest.

Protein Smoothies

A protein smoothie is a perfect light meal to have before a workout. Including a protein powder will ensure your body gets the full amount of protein it needs to perform well and recover quickly. Consider adding an isolate protein powder to your shake, which will provide all the nutrition you need without adding unwanted gluten or calories.

This provides a solid base for your smoothie, allowing you to add elements for flavor without worrying about the protein content. Adding fruit to your smoothie can provide healthy carbs in addition to a pleasant flavor. Bananas are especially popular for making the smoothie feel luxuriously filling.

Adding berries can provide the antioxidants and vitamins that your body craves. To add just the right amount of fat consider a splash of whole milk or a spoonful of peanut butter. Other delicious add-ins include almond butter, chia seeds or vegetables like kale or spinach.


Classic scrambled eggs are a perfect pre-workout meal. Use the whole egg, not just the whites, to take advantage of the iron, folate and vitamins that are stored in the yolk. Using the whole egg also provides the perfect mix of protein and fat, making it a near-perfect food to fuel your workout.

To add healthy carbohydrates, consider turning your scrambled eggs into an omelet by adding vegetables. Spinach, mushrooms, onions, broccoli, tomatoes - any vegetables can and should be included to provide the carbs you need to fuel your workout. Whatever your favorite vegetables are, you should include them in your omelet as the perfect addition to your meal.


Plain yogurt, either whole milk or full-fat Greek, is another choice that provides the right mix of protein and fat that your body needs to perform its best. While delicious and nutritious all by itself, add flavor and healthy carbs by topping with your favorite fruits or berries.

Blueberries are especially rich in antioxidants that will help your body recover quickly and help you perform at your peak. If yogurt alone is not hearty enough to satisfy you before your workout, consider using yogurt as an ingredient in another dish.

Adding yogurt to a smoothie pumps up the protein power for sure. Yogurt can also be used to make delicious pancakes or as a topping for oatmeal or muesli. Adding yogurt to those carb-based meals can increase the protein content and provide you with all the benefits while you enjoy a delicious breakfast.


This little nutritional powerhouse is the perfect food to consume before you head to the gym. Loaded with healthy fats and plant-based protein, an avocado is a terrific way to fuel your body without feeling too heavy.

To round out your avocado into a full meal, consider making avocado toast: toast a slice of your favorite sugar-free bread - artisan Italian is an excellent choice - spread your avocado slices on top, sprinkle liberally with salt and pepper and top with an egg cooked your favorite way. Topping your toast with a fried egg allows the yolk to act as a sauce and is simply delicious.

Packing protein into your pre-workout meal is a documented way to maximize your body's performance and get the most out of your exercise routine. Try one of these delicious meals before your next workout and see if you can feel the difference. 

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Written By:

Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at

 Photo by Joanna Kosinska on Unsplash

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