High protein meals without whey you can eat before a workout

Yoghurt bowl

A yogurt bowl makes an excellent pre-workout meal because it provides a balanced mix of fast-digesting carbohydrates for energy, protein to support muscle performance, and healthy fats for sustained fuel. The yogurt offers easy-to-digest protein and probiotics for gut health, while toppings like fruit and granola give a quick energy boost to power your training without feeling too heavy.

Toppings:

• Honey/maple syrup

• Granola

• Berries

• Banana

• Dark chocolate
  

Protein pancakes with egg whites instead of whey

How to make them:

• 1-2 eggs

• Egg whites

• Oat flour, rice flour, wheat flour or mix

• Salt

• Cinnamon

• You can add creatine

Protein pancakes made with whole eggs and egg whites are a great pre-workout meal because they provide high-quality, easily digestible protein along with steady-release energy from the carbs in the pancakes. The combination of egg protein and complex carbs supports muscle performance and endurance, while the absence of whey makes them gentler on digestion—perfect for fuelling your workout without bloating or discomfort.

Chicken rice and pineapple

Chicken, rice, and pineapple make an ideal pre-workout meal because they combine lean protein, easily digestible carbs, and a touch of natural sugar for quick energy. The chicken supports muscle strength and recovery, the rice provides steady fuel for training, and the pineapple adds enzymes that aid digestion and reduce inflammation—helping you perform your best in the gym.

Sourdough sandwich with tuna salad

A tuna and arugula sourdough sandwich is a great pre-workout meal because it provides a perfect mix of lean protein, complex carbs, and light fats. The tuna supports muscle strength and recovery, the sourdough gives sustained energy without feeling heavy, and the arugula adds a refreshing source of nitrates to enhance blood flow and performance.