What you eat plays a major role in how you look, feel, and even how your body performs athletically in the gym. Many exercise enthusiasts like to think of their workouts and training sessions as separate completely from their diet, but in reality, they are closely linked, and eating the right foods for recovery and pre workout can help you put in your best performances day in and day out in the gym. Here are three nutrient-dense meals that can help you with your workouts as great recovery meals or pre workout meals that will pack a punch.

Beans and Rice

The first incredibly nutrient dense meal that will help you with your workouts is beans and rice. Beans and rice may not jump off the page as the most exciting pre workout meal in the universe, but the benefits it brings are difficult to argue with. Beans and rice are a great source of protein which is essential for your muscle tissue. In addition to this, beans and rice deliver tons of plant fiber, which is quite important for your body, energy levels, and proper digestion. If you are a vegetarian, beans and rice should be a staple of your post workout meal cookbook.


Another super healthy and simple nutrient-dense meal that will help you in your workouts is salads. Salads are incredibly versatile, changing up the greens and veggies, fruits, and toppings and dressings can totally transform your salad experience. Salads tend to be high in nutrients and low in calories. They are also light, making them great pre workout meals for a boost of energy that won’t upset your stomach. Consider adding salmon, tuna, chicken, or steak to a salad for a protein laden boost to your pre workout meal. If you are a vegetarian, consider adding a legume to meet your protein needs.

Eggs and Toast

The final nutrient-dense meal that is an absolute game changer for your workouts is a simple one – eggs and toast. If you work out in the mornings or just before lunch, your breakfast is going to be crucial to your workout performance. Eggs with a bit of spinach or mixed greens and a piece of whole grain toast gives you both protein and healthy, complex carbs for energy. Eggs and toast are a great go-to breakfast on workout mornings.

What you eat is one of the most important factors for your workouts. Don’t neglect meals that can make workouts easier and better. Start throwing these three meals into your routine and see what a difference it can make.

Check out this article on how to create a fitness plan to maintain your weight