Best Pre-Workout Meal for Fat Loss AND Muscle Gain

29 Jul 2025 · 1 min

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1:18

In this short instructional video, Eric Roberts outlines a simple pre‑workout nutrition plan designed to support simultaneous fat loss and muscle growth. He recommends three components to consume 30–90 minutes before training: (1) a quick‑digesting carbohydrate such as fruit or Rice Krispies to supply immediate energy for heavier lifts; (2) a source of protein to limit muscle breakdown during the session and speed recovery; and (3) at least 12 oz of water with a pinch of salt to maintain hydration and replace the primary electrolyte lost in sweat. Roberts also notes that early‑morning exercisers should still aim for a small snack, or ensure the previous night’s dinner includes these elements. He adds a practical tip—mixing a protein shake over cereal—as an easy way to combine carbs and protein.

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Here's what you should eat before a workout if your goal is to lose fat and build muscle at the same time. The first is some sort of carbs, and preferably a quick-digesting carb like fruit or Rice Krispies, because your muscles will use those carbs for energy so you can lift heavier weight. Second is going to be some sort of protein, because this helps you not break down your muscle as much when you work out, so you can lift heavier And recover quicker. And third is drink at least 12 ounces of water with a little bit of salt sprinkled in because your muscle is made up of 76% water and salt is the main electrolyte you sweat out when you're working out. And you should be trying to have all of this 30 to 90 minutes before your workout. And if you're like, but Eric, I work out really early in the morning. Still try to have something small. That's what she said. Or just make sure your dinner the night before has all of this. And if you haven't tried making a protein shake and pouring it over cereal, you are vastly missing out.