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:
These together contain both complex and simple carbs and therefore give the digestive system an easy go. Simple carbs are utilized much faster than the complex kind so a mixture of the two is preferred to fuel up your workouts comfortably 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. Oatmeal:
Oatmeal is one of the best choices for working out in the morning when you don't have time to get up and eat something 1-2 hours before. It's quick and easy to prepare and works really well. Adding fruit to this bowl can help your body utilize these calories quickly and give you more 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. Chicken with brown rice:
For individuals who plan to exercise after your meal, brown rice is perfect with tofu or chicken. Brown rice is the perfect way to obtain complex carbohydrates that white rice does not offer. This bland meal sits well and provide a good amount of protein and carbohydrates.
6. Legumes:
Beans and lentils are again a great resource of protein and carbohydrates, and are fantastic for slow releasing energy levels. It is therefore perfect for workouts beginning after 1-2 hours of your meal. It's advised never to overeat as legumes might induce flatulence due to gas inducing natural sugars called oligosaccharides and you could begin getting noticed by others for the wrong reasons!
Timing of the meal is of great significance. The foods mentioned here are best to be had before your workout but even they can trouble you mid workout if not allowed to digest properly. It is best to have a meal at least 45 minutes before you begin workout and if it is a heavy meal, workout shall commence even later. While it is true that certain foods settle well and get into the bloodstream fast, you might feel sluggish when working out on a full stomach. It can even cause cramps as blood is pulled away from the stomach while exercising.
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:
These together contain both complex and simple carbs and therefore give the digestive system an easy go. Simple carbs are utilized much faster than the complex kind so a mixture of the two is preferred to fuel up your workouts comfortably 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. Oatmeal:
Oatmeal is one of the best choices for working out in the morning when you don't have time to get up and eat something 1-2 hours before. It's quick and easy to prepare and works really well. Adding fruit to this bowl can help your body utilize these calories quickly and give you more 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. Chicken with brown rice:
For individuals who plan to exercise after your meal, brown rice is perfect with tofu or chicken. Brown rice is the perfect way to obtain complex carbohydrates that white rice does not offer. This bland meal sits well and provide a good amount of protein and carbohydrates.
6. Legumes:
Beans and lentils are again a great resource of protein and carbohydrates, and are fantastic for slow releasing energy levels. It is therefore perfect for workouts beginning after 1-2 hours of your meal. It's advised never to overeat as legumes might induce flatulence due to gas inducing natural sugars called oligosaccharides and you could begin getting noticed by others for the wrong reasons!
Timing of the meal is of great significance. The foods mentioned here are best to be had before your workout but even they can trouble you mid workout if not allowed to digest properly. It is best to have a meal at least 45 minutes before you begin workout and if it is a heavy meal, workout shall commence even later. While it is true that certain foods settle well and get into the bloodstream fast, you might feel sluggish when working out on a full stomach. It can even cause cramps as blood is pulled away from the stomach while exercising.
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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