Eating before working out is the only way to fuel your body and prepare it for intense training, but also provide all the macronutrients it needs in order to recover and replenish.
The food you eat can affect your workout and the amount of carbs and fat you burn during the time you exercise, so it’s important to pick the right foods to give energy to your body.
Make sure you include all three macronutrients to your pre workout meals
Proteins:
Getting protein before your workout is the best way to maintain and grow your muscles. Protein is made of amino acids that are crucial for your body during an intense workout.
Carbs:
Carbohydrates are also beneficial for your workouts since they are broken down in glucose, the primary form of energy your body uses. Healthy carbs can be a great ally if you are focusing on strength workouts such as weightlifting.
Fats:
If your goal is to lose weight, a meal that is low in carbohydrates and higher in protein and fat can help you burn stored fat during aerobic workouts.
Homemade pre-workout meal ideas
1. Protein pancakes
Even though the fluffy and buttery pancakes we see on Instagram may not be the most appropriate choice for a pre-workout meal, you can still make delicious pancakes out of two simple ingredients: eggs and oats.
Take two eggs and mix them well with 3 tablespoons of rolled oats, use just a tablespoon of olive oil, and prepare them as you would normally do in a hot pan. Cut a small banana into slices to give a little bit of sweet flavor to your pancakes.
2. Protein smoothie
Use your favorite fruits and vegetables in order to make a delicious smoothie. To increase the protein content of your smoothie you can either add a protein powder or peanut butter and Greek yogurt.
3. Spinach scrambled eggs
Give your scrambled eggs a twist by adding spinach. Add a tablespoon of olive oil in a hot pan and sauté half of a finely chopped onion with your spinach, add two eggs and scramble them. Serve it with some cherry tomatoes and you are good to go.
4. Microwaved apple with peanut butter and cinnamon
You will not believe how tasty a microwaved apple can be. Especially if you chop it in pieces, drizzle a teaspoon of peanut butter on them and sprinkle in a little bit of cinnamon. Leave it for two minutes in the microwave and you will be surprised by the taste and the texture.
5. Oatmeal with fruits
Oatmeal will always be a classic choice for a pre-workout meal thanks to content that is rich in fibre, healthy carbohydrates, and protein. Serve your oatmeal with a drizzle of honey and fruits of the season. You can enjoy it at home or make overnight oats and take it with you to eat it before hitting the gym.