Banana. Verywell / Alexandra Shytsman. One perfect pre-workout food comes straight from Mother Nature: the banana. A medium-sized banana has just about 100 calories, 27g carbs, and almost no fat. It is best to consume a banana 30-60 minutes before a workout. Bananas have enough calories to quiet your hungry stomach for the duration of a workout 1/2 peanut butter sandwich (1 slice whole wheat bread with 1 tablespoon peanut butter) and 1 cup milk. 1 English muffin and 1 teaspoon low-fat margarine. 3/4 cup whole grain, ready-to-eat cereal Drinking protein shakes on rest days is a personal decision. If otherwise you struggle to meet your protein intake, then shakes can help you achieve your goals. However, you can also obtain all the protein you need from whole food sources, if you prefer. 8 Sources. By Rachel MacPherson, BA, CPT. Sample Pre-Workout and Post-Workout Meals. Here are some suggestions that North likes to enjoy herself. Oats, Greek yogurt, fruit. Eggs, spinach, and potatoes. Meat, rice, vegetables. Smoothie Preworkout Meal #3: Chicken and Rice. Although consuming chicken is not ideal if you need to start your workout in 30 minutes, if you have a few hours before your workout, chicken is a nice choice for a preworkout protein source. Of all the animal protein sources you could consume preworkout, chicken is one of the best because it hits a few key If you want to run for the good form you can eat moderate amount before the run. Generally you shouldn’t eat at least two hours before the moderate or long run. Working out with full stomach can bring you plenty of trouble. The best way is to have a small protein meal or drink two hours before the run. Immediately after the race you can have Yes, Greek yogurt is good to eat before a workout as it’s high in protein and has some carbs. Choose a low-fat version and add in fruit or granola to give you additional energy for your workout. Greek yogurt is best to consume 1 – 1 ½ hours before your workout. While individuals who exercise in a fasted state are typically advised to consume protein soon after their workout to aid in muscle growth and recovery, that protein consumption window may be even sHwTd.