Any fitness trainer worth their salt will tell you that fueling your body with proper nutrition is the solution to getting the most out of your workout. You may mentally prepare for a killer workout, but eating the right foods will improve your performance.

With a good amount of energy, you can achieve a higher pump to make your muscles look larger and potentially enhance muscle growth over the long term. You probably know that you should hit your daily macros, but the timing of your meals plays a role too. So, to get the maximum out of your exercise routine, you must plan what you eat carefully around your workout.

Pre Workout High Pump Meals

High Pump Meals

Eating the right foods before working can energize you to push yourself to the max and make serious gains. Since your body breaks down some foods faster than other food types, it’s helpful to know what food to eat depending on when you exercise.

Two to Four Hours Before You Workout

Eating a few hours before you exercise gives you plenty of time to digest a full meal. A balanced meal should ideally be made up of protein, carbs, healthy fats, and micronutrients. Complex carbohydrates take longer to break down and convert to energy, so consuming them a few hours before exercising gives your body enough time to break them down.

Some examples of foods you can eat include:


Eggs are high in protein and highly versatile. You can poach, fry or scramble them or make an omelet. Making an omelet can allow you to bulk up your meal or add other ingredients like mushrooms, tomatoes, feta cheese, or other vegetables for extra nutritional value. However, if you’re concerned about cholesterol, you can make an omelet using egg whites.

Pasta, Whole Wheat Bread, or Bagels

Consider putting together a complete meal that includes protein, carbs, and veggies. For example, if you don’t have much time, prepare a few pieces of chicken fillets and store them in the fridge. When ready to eat, add it to pasta or use it in a sandwich or bagel.

You can also do the same with salmon. Add vegetables like lettuce and tomatoes to your sandwich and bagel to go into your pasta.


Oatmeal is a great meal to consume a few hours before a workout. It’s high in protein and fiber, keeping you energized and full for longer. There are many different ways to enjoy oatmeal, and it’s easy to prepare – you don’t even need to cook it!

Pre Workout Meals

If you don’t want to cook your oatmeal on the stove, how about making overnight oatmeal? Add your oatmeal to a jar and top it with milk or water. You can also add yogurt, give it a mix, put the lid on, and pop it into the fridge. Leave it to set for a few hours or overnight, and when you’re ready to eat it, you can add your toppings.

An Hour Before You Work Out

An hour before you work out is the optimal time to eat a nutritious, light snack that contains protein. You don’t want to eat something too heavy or difficult to digest, as it can make you feel sluggish.

Nutritious snacks that you can enjoy around an hour before your workout include the following:


Smoothies are easy to make, versatile, and highly customizable. Start with a liquid base of either milk (dairy or non-dairy) or water, and add fruits, vegetables, nuts, and seeds. You can also add protein powder for an added boost of protein.

Greek Yogurt

Greek yogurt is high in protein, and it’s easy to digest. Top your greek yogurt with nuts and seeds to up the protein, and add fruits for flavor. Fruit is high in vitamins and contains natural sugars, which will provide energy for your workout.

A Piece of Fruit

A piece of fruit is an excellent choice when you’re on the go and are looking for a quick, easy snack before your workout. You can have some fruit five to ten minutes before exercising. Most fruits are easy to digest since they’re simple carbs. As a result, you won’t feel lethargic during your workout. Instead, they will give you a boost of energy.

Supplements to Take for a Bigger Pump

Muscle Recovery Supplements

Training hard may not cut it if you want to grow your muscles. If you’re looking for the best supplement for bigger pump, consider taking supplements that help dilate your blood vessels so that blood moves more freely to your muscles. With more blood flowing through your muscles, you can achieve a bigger, more intense pump. Some ingredients in such supplements include L-arginine, L-citrulline, and betaine.


Eating the right foods before you exercise is crucial in getting the most out of your workouts. So opt for high-protein foods and carbs that provide sufficient energy. Also, consider taking supplements to help you achieve a bigger pump.

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