What to eat before training to lose weight and gain mass?

Healthy eating is essential for good results at the gym. Fatty and nutrient-poor foods, in addition to affecting your diet, can also impair performance during exercise.

In general, before the gym it is recommended to consume more foods rich in carbohydrates and proteins , such as fruits and eggs.

In addition to offering a high energy content, they are also low in sugar and fat.

Even knowing that these foods are the most suitable, it is common to have doubts related to food, since people go to the gym for different reasons.

For example, are you doing a gym to lose weight or gain lean mass ?

Whether before, after or even for those who do not train at the gym, it is important to be well fed, within a balanced diet.

That’s because the food consumed acts as a way that our body uses to prevent fatigue and also help with physical performance.

They can serve as a source of energy during exercise and also help in the regeneration of muscles after workouts.

After all, to have a good performance, nothing better than adopting a diet that suits your lifestyle.

To help you choose which diet your routine and your body ask for, in addition to which foods can improve results, we have separated some tips.

Check out the text below!


What to eat before the gym to lose weight?

Whoever goes to the gym with the objective of losing weight and reducing measures should have a diet based on the caloric amount of each food, balancing the calories ingested with physical activities.

Below, we have separated some foods that can be eaten before training to help with weight loss, such as proteins, cereals, dairy products and carbohydrates. Check out:

  • Oat;
  • Fruits (apple, peach, plum, cherry, etc.);
  • Wholemeal bread + light turkey breast;
  • Egg whites + whole water and salt cracker;
  • Sugar-free granola;
  • Low-fat yogurt.

These are some examples of foods considered low glycemic index.

That is, they are those that do not raise blood sugar so much and that is why they are good choices for those who want to lose weight.

What foods help you gain lean mass?

It is important to be aware that there is a high expenditure of energy in training and to gain lean mass it is necessary to eat well.

Therefore, the ideal is to choose lean proteins and carbohydrates at least 2 to 3 hours before training , for example:

  • Integral rice;
  • Vegetables and legumes;
  • Chicken fillet;
  • Lentil;
  • Lean red meat (grilled or cooked);
  • Roasted or grilled fish;

If before training you are going to have a bigger meal, like lunch, once again we will remind you that meals should be eaten within 2 to 3 hours of training, as these are foods that take longer to digest.

So you know, right?

Meals like this need to be eaten hours before you go to the gym.

Thus, your body makes better use of the metabolized energies of food and you do not run the risk of suffering from poor digestion during training.

What to eat up to 30 minutes before working out?

In the case of those who need a quick snack before going to the gym, about 30 to 60 minutes before training, the ideal is to have a low-fat meal.

Although fats also contribute to our body when consumed properly, these foods have a slower digestion and can hinder your exercise series.

But these quick meals, when they are made to gain muscle mass, must contain foods that provide energy and have the necessary nutrients.

This is the case with amino acids, responsible for the cell repair process and also for muscle growth .

We have separated some quick and easy recipes that will help you gain mass and will also give you enough energy to go to training, check out:

  • Sweet potatoes with whey protein;
  • Orange juice with honey and whey protein;
  • Granola with yogurt;
  • Banana with oats and honey;
  • Shake de whey com banana;
  • Egg white omelet served with bread;
  • Bread with white cheese;
  • Açaí with granola;
  • Bread with peanut butter.

Pre-workout menu

Some foods can be part of the pre-workout menu to enhance the results. Know what to choose according to the time of physical activity:


Breakfast, considered the main meal of the day, can become an excellent pre-workout for those who prefer to go to the gym in the morning.

It is worth remembering that meals before going to the gym should never be close to the time to start working out. The recommendation is that people eat, on average, up to 1.5 hours before training .

However, this time interval can also vary according to the amount of food consumed or even by the type of food.

Fat people, for example, take longer to be metabolized.

Therefore, the ideal is to prioritize lighter foods, but that help to make you more willing and full of energy.

Thinking about it, we have separated some of the main foods that should be part of your pre-workout breakfast:

  • Banana;
  • Yogurt and fruit;
  • Tapioca;
  • Eggs;
  • Shakes de Whey protein e frutas.

It is necessary to take into account the time you were fasting while sleeping, in addition to restoring those energies, thinking that you also need fuel to perform well in training.


Due to the hustle and bustle of everyday life, it is common for some people to choose to go to the gym at night. For them, the recommendation is to prioritize the consumption of foods rich in proteins, cereals and fruits that are not heavy and slow to digest.

Here are some options that can help with training:

  • Light fruits, such as apples and pears;
  • Dry fruits;
  • Wholemeal bread sandwich;
  • Cereals;
  • Turkey breast;
  • Chicken;
  • White cheese.

Consuming foods that will bring you energy during the night, you will have enough disposition to go to the gym.

The important thing is just to avoid heavy dishes that can disturb your rest, a factor so fundamental for those who train.

Regardless of the time and goal, you need to be energetic to have a good performance in the gym and then see the results.

For that, nothing better than being on top of all the information about healthy eating and physical exercises.

Follow more articles in the Healthy Minute !!