Two prerequisites of a good workout are a steady stomach and availability of ample energy to the body. However it has been observed that people have a tendency to skip meals before a workout for either lack of time or lack of knowledge. After reading this article you will be left with no more doubts about what to eat before your workout. The tummy friendly recipes enumerated below are ideally protein laden and easy to prepare.
1. Wheat bagel with jam:
Whole wheat bagel with jam contains both, simple and complex carbohydrates and hence goes easy on digestive system. Simple carbohydrates burn faster than complex ones and a combination of both is ideal to fuel a workout right from start to finish.
2. Protein shake with added carbohydrates:
A good way to make use of protein and as well stay energized with carbohydrates can be protein shake. It is usually a straightforward on-the-go snack. It really is advised to blend a shake with juice and water and get away from milk as it may cause mucous. Thereafter you can include a banana or oats to load it with carbohydrates.
3. Natural Oatmeal(not sweetened):
Oatmeal is great for morning workouts when you run on empty and cannot have a meal 1-2 hours before you workout. It gets on with the system pretty well and quickly too. Added fruit will get into bloodstream even more quickly and give you the desired energy.
4. Greek yogurt:
The Greek variety of yogurt usually much less sugar than the regular types, and a lot more protein. It is also really easy to prepare (you don't have to) and is perfect (in small amounts) before intense workouts. To add some extra kick, try tossing in some honey or cut up fruits.
5. Brown rice with chicken:
For those who plan to work out after lunch or dinner, brown rice is ideal with tofu or chicken. Brown rice is a better source of complex carbohydrates than white rice. This bland meal sits well and gives a good amount of protein and carbohydrates.
6. Legumes:
Beans and lentils are again a great source of protein and carbohydrates, an excellent slow release energy source. It is therefore ideal for workouts beginning after 1-2 hours of a meal. It is advised not to overeat as legumes might induce flatulence due to gas inducing natural sugars called oligosaccharides and you might get noticed by others in the gym for wrong reasons!
The timing of these little meals is very important. The foods listed above can be great for a pre-workout snack, but don't over do it with them either because it may lead to discomfort. Eating them no less than 45 min before working out for a small meal is ideal. And with a larger meal, something more like 1.5-2 hours. Even with the added calories from a bigger meal, it can cause cramping, and a sluggish and lethargic feeling as well.
When the time does not warrant waiting for 45 minutes before starting workout, it is better to have a small snack rather than exercising empty stomach.
1. Wheat bagel with jam:
Whole wheat bagel with jam contains both, simple and complex carbohydrates and hence goes easy on digestive system. Simple carbohydrates burn faster than complex ones and a combination of both is ideal to fuel a workout right from start to finish.
2. Protein shake with added carbohydrates:
A good way to make use of protein and as well stay energized with carbohydrates can be protein shake. It is usually a straightforward on-the-go snack. It really is advised to blend a shake with juice and water and get away from milk as it may cause mucous. Thereafter you can include a banana or oats to load it with carbohydrates.
3. Natural Oatmeal(not sweetened):
Oatmeal is great for morning workouts when you run on empty and cannot have a meal 1-2 hours before you workout. It gets on with the system pretty well and quickly too. Added fruit will get into bloodstream even more quickly and give you the desired energy.
4. Greek yogurt:
The Greek variety of yogurt usually much less sugar than the regular types, and a lot more protein. It is also really easy to prepare (you don't have to) and is perfect (in small amounts) before intense workouts. To add some extra kick, try tossing in some honey or cut up fruits.
5. Brown rice with chicken:
For those who plan to work out after lunch or dinner, brown rice is ideal with tofu or chicken. Brown rice is a better source of complex carbohydrates than white rice. This bland meal sits well and gives a good amount of protein and carbohydrates.
6. Legumes:
Beans and lentils are again a great source of protein and carbohydrates, an excellent slow release energy source. It is therefore ideal for workouts beginning after 1-2 hours of a meal. It is advised not to overeat as legumes might induce flatulence due to gas inducing natural sugars called oligosaccharides and you might get noticed by others in the gym for wrong reasons!
The timing of these little meals is very important. The foods listed above can be great for a pre-workout snack, but don't over do it with them either because it may lead to discomfort. Eating them no less than 45 min before working out for a small meal is ideal. And with a larger meal, something more like 1.5-2 hours. Even with the added calories from a bigger meal, it can cause cramping, and a sluggish and lethargic feeling as well.
When the time does not warrant waiting for 45 minutes before starting workout, it is better to have a small snack rather than exercising empty stomach.
About the Author:
Mark is a fitness and nutrition enthusiast, who understands that proper nutrition is essential to seeing the results you want from the gym. Supplements can't replace diet or training, but they can play an important role in helping us maximize our potential. Mark's favorite are the many varieties of pre-workout supplements that help increase energy and focus. Stop by Marks' site to see his in-depth reviews of pre-workout supplements, and see which ones are the best of the best. Thanks for reading! Until next time.
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