Best Pre-Workout Indian Foods for Muscle Building (Benefits, Ingredients and Preparation)

Best Pre-Workout Indian Foods for Muscle Building (Benefits, Ingredients and Preparation)

To get stronger muscles, you need to train well, rest enough, and eat the right foods. The food you eat before exercising gives your muscles the energy and nutrients they need to work their best. If you like Indian food, then here is some best Pre-Workout Indian Foods for Muscle Building

This article will show you some tasty and healthy Indian Pre-Workout Indian Foods to eat before workouts. These foods will help you make the most of your journey to build muscles.

1. Oats (Upma)

Start your day with a delicious bowl of oats upma. Oats are full of energy from complex carbs and fiber, giving you lasting power during your workout.

Oats (Upma)
Best Pre-Workout Indian Foods for Muscle Building  (Benefits, Ingredients and Preparation)

Mix in veggies like bell peppers, carrots, and peas for extra nutrition. You can even add protein-rich foods like roasted peanuts or paneer to help build your muscles even more.


Oats are a complex carbohydrate that provides sustained energy, while vegetables and protein sources enhance nutrition and muscle support.


  • Rolled oats
  • Mixed vegetables (bell peppers, carrots, peas)
  • Onions
  • Mustard seeds, cumin seeds, urad dal (optional)
  • Turmeric powder, red chili powder, salt
  • Roasted peanuts or paneer (cottage cheese)


  • Dry roast oats until they turn slightly golden.
  • In a pan, heat oil and add mustard seeds, cumin seeds, and urad dal.
  • Once they splutter, add onions and sauté.
  • Add mixed vegetables and cook until tender.
  • Mix in the roasted oats, spices, and salt.
  • Add water and cook until oats are done.
  • Top with roasted peanuts or paneer for extra protein

2. Chickpea Chaat

Chickpea chaat is a tasty and protein-rich choice for a snack before your workout.

Chickpea Chaat
Best Pre-Workout Indian Foods for Muscle Building  (Benefits, Ingredients and Preparation)

Chickpeas are full of plant-based protein, and the tangy spices and lemon juice not only make it delicious but also help with digestion.

Add chopped onions, tomatoes, and fresh cilantro on top for more vitamins and minerals.


Chickpeas provide protein and fiber, aiding in muscle recovery and digestion. Spices and lemon juice add flavor and digestion support.


  • Cooked chickpeas (canned or boiled)
  • Chopped onions, tomatoes
  • Chopped cilantro
  • Chaat masala, cumin powder, red chili powder
  • Lemon juice


  • Rinse and drain chickpeas.
  • Mix chickpeas with chopped vegetables and cilantro.
  • Add chaat masala, cumin powder, red chili powder, and lemon juice.
  • Toss well and enjoy as a refreshing pre-workout snack

3. Sweet Potato Tikki

Sweet potatoes are a kind of healthy carb that gives you energy slowly over time. You can turn them into yummy tikkis by adding spices and herbs like cumin, coriander, and ginger.

Sweet Potato Tikki
Best Pre-Workout Indian Foods for Muscle Building  (Benefits, Ingredients and Preparation)

These tikkis are full of carbs and also have important vitamins and minerals that help your muscles work well.


Sweet potatoes offer complex carbs for sustained energy. Spices provide flavor, and sweet potatoes are rich in vitamins and minerals.


  • Boiled and mashed sweet potatoes
  • Chopped green chilies, ginger
  • Cumin seeds, coriander powder, garam masala
  • Chopped cilantroWhole wheat flour (for binding)


  • Mix sweet potatoes with spices, chopped chilies, ginger, and cilantro.
  • Add whole wheat flour to bind the mixture.
  • Shape into tikkis and shallow fry until golden brown.

4. Banana and Almond Smoothie

If you want a fast and easy pre-workout choice that’s gentle on your tummy, think about having a banana and almond smoothie.

Banana and Almond Smoothie
Best Pre-Workout Indian Foods for Muscle Building  (Benefits, Ingredients and Preparation)

Bananas give you a good amount of natural sugars and potassium, which stop muscle cramps while you exercise. Toss in a few almonds for good fats and extra protein to keep you energized while you work out.


Bananas provide quick energy and potassium, while almonds offer healthy fats and protein for sustained energy and muscle support.


  • Ripe bananas
  • Almonds (soaked and peeled)
  • Greek yogurt
  • Milk or almond milk
  • Honey (optional)


  • Blend bananas, soaked almonds, Greek yogurt, and milk until smooth.
  • Add honey for sweetness if desired.
  • Enjoy the smoothie as a quick and convenient pre-workout option.

5. Quinoa Salad

Instead of regular rice, you can try using quinoa for your before-exercise meal. Make a quinoa salad with colorful veggies like cucumbers, tomatoes, and bell peppers.

Quinoa Salad
Best Pre-Workout Indian Foods for Muscle Building  (Benefits, Ingredients and Preparation)

Quinoa is a special kind of protein that has all the important parts your muscles need to get stronger and heal. It’s like a superfood for your muscles!


Quinoa is a complete protein source with essential amino acids. Vegetables add vitamins and minerals for muscle function and overall health.


  • Quinoa Mixed vegetables (cucumbers, tomatoes, bell peppers, etc.)
  • Olive oil
  • Lemon juice
  • Fresh herbs (parsley, mint)


  • Rinse quinoa and cook according to package instructions.
  • Mix cooked quinoa with chopped vegetables and herbs.
  • Drizzle with olive oil and lemon juice, and toss well.

6. Creamy Greek yogurt

It is an excellent way to get protein and probiotics, which help your muscles recover and your stomach digest food better. You can make it even more delicious by adding berries, which have good stuff called antioxidants.

Creamy Greek yogurt 
Best Pre-Workout Indian Foods for Muscle Building  (Benefits, Ingredients and Preparation)

If you add a bit of honey, you’ll get a quick burst of energy. This mix of protein and energy from carbs makes this parfait just right before your workout.


Greek yogurt provides protein and probiotics, aiding in muscle recovery and digestion. Berries offer antioxidants.


  • Greek yogurt
  • Mixed berries (blueberries, strawberries, raspberries)
  • Honey


  • Layer Greek yogurt, mixed berries, and a drizzle of honey.
  • Repeat the layers to create a parfait.
  • Enjoy the parfait as a creamy and nutritious pre-workout snack.


So those are some best Pre-Workout Indian Foods to Wrap up your path to gaining muscles with the flavors of Indian food, which not only taste great but also work effectively. By adding these pre-workout Indian dishes to your meals, you’ll give your muscles the right nutrients for better performance during your workouts. Don’t forget that sticking to your training and diet routines is essential for reaching your muscle goals. If you’re thinking about making big changes to your diet, it’s a good idea to talk to a nutritionist or a healthcare expert first. Now, get cooking these healthy meals, hit the gym with more energy, and see your muscles grow stronger than ever before!

Physio Daddy

Physio Daddy

We are a team of certified and experienced physiotherapists and medical experts is dedicated to offering you the most up-to-date information on physiotherapy and related topics

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