By Mark Robinson
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:
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:
A good way to benefit from protein and at the same time stay energized with carbohydrates is a protein shake. It is also an easy on-the-go snack. It is advised to prepare a shake with juice and water and avoid milk as it may cause mucous. Thereafter you can add a banana or oats to load it with carbohydrates.
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:
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. 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 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!
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:
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:
A good way to benefit from protein and at the same time stay energized with carbohydrates is a protein shake. It is also an easy on-the-go snack. It is advised to prepare a shake with juice and water and avoid milk as it may cause mucous. Thereafter you can add a banana or oats to load it with carbohydrates.
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:
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. 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 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!
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.