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. Whole wheat bagel with natural jelly:
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. Whey protein shake with additional carbs:
One of the most effective ways to benefit from protein and keep energized is a whey protein shake. Its also incredibly convenient to grab and go with. Mixing your powder with water or juice is most advisable, as milk could cause some mucus build up. Great ways to add more carbs here is with oats, or bananas.
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:
This type of yogurt contains less sugar than the usual kind and more protein and carbohydrates. It goes easy on an empty stomach and is ideal to be had before intense workouts that can cause tummy trouble after a heavy meal. You can add honey or fruit for the extra kick.
5. Chicken with brown rice:
Another good option for those who intend to exercise after a meal, a little dish of brown rice and chicken or tofu can be a great source of energy. The brown rice gives you a lot more complex carbs than its cousin, white rice. This small meal will sit well, and prep your body for action.
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. Whole wheat bagel with natural jelly:
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. Whey protein shake with additional carbs:
One of the most effective ways to benefit from protein and keep energized is a whey protein shake. Its also incredibly convenient to grab and go with. Mixing your powder with water or juice is most advisable, as milk could cause some mucus build up. Great ways to add more carbs here is with oats, or bananas.
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:
This type of yogurt contains less sugar than the usual kind and more protein and carbohydrates. It goes easy on an empty stomach and is ideal to be had before intense workouts that can cause tummy trouble after a heavy meal. You can add honey or fruit for the extra kick.
5. Chicken with brown rice:
Another good option for those who intend to exercise after a meal, a little dish of brown rice and chicken or tofu can be a great source of energy. The brown rice gives you a lot more complex carbs than its cousin, white rice. This small meal will sit well, and prep your body for action.
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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