What you eat before training matters — but it does not have to be complicated.
2–3 Hours Before Training (Full Meal):
- Rice + chicken + vegetables
- Oats + eggs + banana
- Roti + dal + curd
These balanced meals give you sustained energy without making you feel heavy.
30–60 Minutes Before (Light Snack):
- Banana with peanut butter
- Whey shake with a piece of fruit
- Greek yogurt with honey
What To Avoid: High-fat, high-fibre meals right before training cause bloating. Training completely fasted before heavy compound lifts is also not ideal.
Keep it simple, be consistent, and dial it in over time.