There are two things needed for a good workout including steady tummy, and a good amount of energy ready to be used by the body. However, researchers have seen that people tend to skip out on meals before working out for either a lack of time, or the proper knowledge. This article will help alleviate your doubts by sharing with you can safely consume prior to exercising. These stomach friendly recipes listed below are quick and easy to throw together.
1. A whole-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. Protein shake with added carbohydrates:
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. 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 when compared to others plus more protein and carbohydrates. It goes down easy and is also ideal before intense workouts that induce tummy trouble after having a heavy meal. You can throw in honey or fruit for some more kick.
5. Brown rice with chicken:
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 there just isn't enough time for a bigger meal, even a small snack within that 45 minutes prior to exercise, it is still a wise choice to at least have a small snack.
1. A whole-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. Protein shake with added carbohydrates:
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. 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 when compared to others plus more protein and carbohydrates. It goes down easy and is also ideal before intense workouts that induce tummy trouble after having a heavy meal. You can throw in honey or fruit for some more kick.
5. Brown rice with chicken:
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 there just isn't enough time for a bigger meal, even a small snack within that 45 minutes prior to exercise, it is still a wise choice to at least have a small snack.
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. No amount of supplement can replace a well balanced diet, or a regular training program. Supplements can be great tools to help achieve our goals faster however, and Marks favorite are pre-workout supplements. If you're a fan of them too, check out his site today where he provides in-depth reviews on some of the most popular ones around.
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