Pre-Workout Alternatives

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It’s no secret that many people turn to pre-workout supplements in order to give them an edge in the gym. But what if you can’t take pre-workout supplements for some reason and are looking for pre-workout alternatives? Or what if you’re just looking for a change of pace? In either case, there are plenty of other things you can do to help improve your workout routine with these pre-workout supplement alternatives.

A Bit of Background on Pre – Workout Supplements

Pre-workout supplements are designed to give you a boost of energy and help improve your performance in the gym. They typically contain ingredients like caffeine, beta-alanine, and creatine. While they can be effective, they’re not for everyone.

The potential benefits are an increase in athletic performance and focus, but they can also cause side effects like jitters, anxiety, and increased heart rate. If you have any underlying medical conditions, it’s always best to speak with a doctor before taking any kind of supplement, pre-workout or otherwise.

Some people can’t tolerate the stimulants in pre-workout supplements, while others find that they don’t really need them. You can find the pros and cons of pre-workout supplements in our previous article.

So, if you’re looking for pre-workout alternatives, you are probably wondering what are your options?

Tips for Pre-Workout Alternatives

Below we have outlined some tips on how to keep your performance boosted while avoiding pre-workout supplements.

Fuel Up Before Working Out

The importance of a pre-workout meal or snack should not be underestimated. If you are trying to avoid pre-workout supplements, make sure you eat a good meal or snack about an hour before working out. This will give you the energy you need to power through your workout without any help from supplements.

To determine of you had proper nutrition prior to your workout, listen to your body following your workout. You should feel satisfied, not famished, and have sustained energy levels throughout your entire workout.

Choose the Right Foods

When it comes to pre-workout meals and snacks, there are certain foods that are better than others. Complex carbohydrates like oatmeal, sweet potatoes, and whole wheat bread are good choices because they will give you sustained energy. This is due to how complex carbs get broken down into glucose and stored in your muscles as glycogen.

Complex Carbs

Protein is also an important nutrient to consume before working out. Protein provides the amino acids that are needed to build and repair muscle tissue. Good sources of protein include lean meats, poultry, fish, eggs, dairy, and beans.

Healthy fats like avocados, nuts, and seeds are also a good choice because they provide energy and help to suppress appetite.

Pre-Workout Alternatives for Drinks

If you are looking for a drink pre-workout alternative consider black coffee or green tea. Both of these drinks contain caffeine, which can help to improve performance. In addition, green tea also contains antioxidants that can help to protect the body from free radical damage.

Coconut water is another good choice for a pre-workout drink because it’s hydrating and contains electrolytes like potassium and sodium, which are lost through sweat.

Of course, we can not stress enough to include water as part of your pre-workout routine! aim to drink about 2-3 cups before working out.

Foods That Work Great as Pre-Workout Alternatives

Below we have listed some foods that make great pre-workout snacks or meals.


Fruit is a great source of simple sugars and are easily digestible making them perfect for a pre – workout snack. I often pack bananas with me as they are loaded with potassium while being a good source of simple sugar. This helps alleviate muscle cramps. Other great options include berries, apples, and grapes.

Fruit and Protein

Bread and Nut Butter

Bread and nut butter is a classic pre-workout snack for a reason, it works! The carbs in the bread will give you energy while the protein and fat in the nut butter will help to keep you satisfied.

Yogurt and Fruit

Yogurt is another great pre-workout snack because it contains both carbs and protein. In addition, yogurt also contains probiotics which are beneficial for gut health. Choose a yogurt that is low in sugar and has active cultures since we will be getting our simple sugar from the added fruit.

Collagen Peptides

amino acids that are the building blocks of collagen (the body’s primary protein) are collagen peptides (peptides). Collagen peptides have been shown to increase muscle growth and reduce inflammation after exercise, so they’re a wonderful addition to any pre-workout regimen. In addition to bone broth and pork, collagen can be found in the skin of chickens and other poultry along with pork.


Oats are a great source of complex carbs and make a filling pre-workout meal. For an extra boost, add some nuts to your oats.

Sweet Potatoes

Nutritional powerhouse sweet potatoes are packed with antioxidants, complex carbs, magnesium, and potassium to keep you going during your workout.

Using a toaster or toaster oven, cut your sweet potato into thin slices and toast it for a delightful alternative to toast. When it comes to protein, you can add an egg on top or bake sweet potato chips with sea salt.

What to Avoid Pre-Workout

There are certain foods that you should avoid before working out. These include high-fat foods, sugary foods, and processed foods. All of these foods will slow you down and leave you feeling lethargic.

Additional Tips for Pre-Workout Alternatives

Below we have outlined some tips on how to keep your performance boosted while avoiding pre-workout supplements.

Eat a sensible diet.

This is probably the most important thing you can do to help improve your workout routine. Eating a healthy, balanced diet will give you the energy you need to power through your workouts. It will also help keep your body in shape and improve mental performance so that you’re able to perform at your best.

Get enough sleep.

Getting enough sleep is crucial for anyone looking to improve their workout routine. When you’re well-rested, you’ll have more energy and be able to push yourself harder in the gym. aim for 7-8 hours of sleep each night.

Drink plenty of water.

Staying hydrated is another key to having a successful workout. Drink plenty of water before, during, and after your workouts.

Add in some alternative exercises.

If you’re looking for a change of pace, try adding in some alternative exercises to your routine. This can help keep your muscles guessing and help prevent boredom. Some examples of alternative exercises include yoga, Pilates, and barre.

Final Thoughts

Pre-workout supplements can be a great way to give your workout an extra boost, but they are not necessary. If you are looking for alternatives, make sure you eat a sensible diet and drink plenty of water. In addition, consider adding some of the foods we listed above to your pre-workout routine. By following these tips, you will be well on your way to a successful workout!


Below are some frequently asked questions about pre-workout alternatives.

What should I eat before working out?

A sensible diet is the best way to fuel your workout. Make sure you’re getting enough protein, complex carbs, and healthy fats. Avoid high-fat and sugary foods, as these will slow you down.

What are collagen peptides?

Collagen peptides are a form of protein that contains the essential amino acids needed to build collagen. Collagen peptides have been shown to increase muscle growth and reduce inflammation after exercise.

Can I drink coffee before working out?

Black Coffee can be a great pre-workout pick-me-up. Just make sure you don’t overdo it, as too much caffeine can lead to jitters and an upset stomach. The recommended daily amount of caffeine is 400 mg, about 4 cup of coffee.

Why Should I Have A Pre-Workout Supplement Or Snack?

Pre-workout snacks can give you a boost of energy to help you power through your workout. They can also help prevent muscle fatigue and cramps.

Complex carbs and protein are key ingredients in pre-workout diets and supplements. Complex carbohydrates take longer to break down and digest than simple carbohydrates. Whole grains, fruits, vegetables, and legumes are all examples of foods that contain complex carbs.

Needing a pre-workout supplement also depends on the type of workout you are doing. Lower intensity workouts will not require as much water to replenish your body, while higher intensity workouts will need more fluid replacement.

What Are Good Foods To Consume Post Work Out?

Foods that are high in protein and carbs are the best choices for post-workout meals. These foods will help your muscles recover and repair themselves after a workout.

The optimum post-workout food is a combination of protein and complex carbs, with an emphasis on protein. Lean proteins like chicken, eggs, turkey or salmon are great when paired with whole-grain bread or brown rice, or Greek yogurt and fresh fruit is a delicious dessert idea.

Fats should be avoided as they can slow down digestion. Sugary foods should also be avoided as they can cause an energy crash.

What Are some Pre-Workout Alternatives for Dextrose and Maltodextrin?

Pre-workout alternatives for dextrose and maltodextrin can be found in whole grains, fruits, vegetables, and legumes. These foods are high in complex carbohydrates, which will help give you sustained energy throughout your workout.

Are There Any Natural Alternatives to Pre-Workout Supplements?

There are many natural alternatives to pre-workout supplements. Some good options include whole grains, fruits, vegetables, and legumes. These foods are high in complex carbohydrates and protein, which will help give you sustained energy throughout your workout. Additionally, they are low in fat and calories, making them a healthy option for pre-workout nutrition.

Other items such as green tea extract and black coffee can help with an energy boost and mental performance.

What Is The Difference Between A Pre-Workout Supplement And A Post-Workout Supplement?

Pre-workout supplements are designed to be taken before your workout, while post-workout supplements are meant to be taken after your workout. Pre-workout supplements typically contain ingredients like caffeine and Creatine, which can help you have more energy and stamina during your workout. Post-workout supplements often contain protein and carbs, which help your muscles recover and repair after a workout.

Do I Need A Pre-Workout Supplement If I’m Eating A Healthy Diet?

A healthy diet is always the best way to fuel your body. However, if you are looking for an extra boost of energy before your workout, a pre-workout supplement may be a good option for you. Just make sure to avoid overindulging in caffeine and other stimulants.