No matter what your fitness goal is, pre-workout diet is important. A good pre-workout meal not only helps you maximize your performance while you workout but it also minimizes the muscle damage.
A pre-workout meal can be taken 1.5 -2.5 hours depending upon the metabolism level of the individual.
However, the question lies what should we eat before a workout?
An ideal meal before a workout should be high in carbohydrates, moderate in proteins and low in fats.
Basically, we need two macro nutrients before workout. Carbohydrates (preferably complex carbohydrates as they provide energy for longer period of time) and proteins. This is because carbohydrates are best sources of energy. Eating protein helps improve muscle protein synthesis, prevent muscle damage and promotes recovery.
Fats, as they slow down the absorption, should be kept to minimum before workouts.
Here are 7 meal options to be taken before a workout that will help you lose fat and gain muscle.
1. Chickpeas Chaat
As chickpeas are naturally high in complex carbohydrates, moderate in proteins and low in fats, it is one of the best pre workout meal options.All you need to do is boil the chickpeas, mix chopped onion, tomato,cucumber, season it will salt, pepper and lemon. It’s ready to go.
Organic Chickpeas: http://amzn.to/2jfGnol
2. Orange Oats
Orange is considered to be one of the best foods to be taken before a workout. It keeps the body hydrated and prevents muscle soreness. Oats on the other hand are a great source of complex carbohydrates. Oats are also rich in B vitamins which are helpful in converting carbohydrates to energy. Adding a few egg whites to it makes it a perfect pre-workout meal.
Natural Oats: http://amzn.to/2jnKs7E
Just mix the orange juice in natural oats and enjoy!
3. Banana Peanut Butter Roti
Banana is another great pre wokout food as it is high in potassium. Whole wheat roti provides the necessary complex carbohydrates. Peanut butter has protein. It also has healthy fats so make sure to have it well before 2 hours of workout as you would not like blood flowing more towards your stomach than muscles while you are workout out.
Checkout my recipe for homemade peanut butter
Homemade Peanut Butter Recipe Easy|Healthy|Tasty
Avoid the whole wheat breads as they have some of percentage of refined flour mixed in it.
4. Egg whites bhurji with Roti
Another simple and effective pre workout meal could be 3–4 scrambled egg whites along with one whole wheat chapati.
5. Spinach Banana Oat Smoothie
Do you prefer drinking over eating? If yes, then this pre workout meal is for you.
Just blend spinach,banana,oats along with a little yogurt and water. Not only does it look great but it also is very delicious.
6. Customized Oatmeal
Oats, low fat yogurt and your favorite fruits. Well, that’s all you need to make this meal.
7. Roasted Chana
If you are too busy to make any of the above recipes, just buy a packet of unsalted roasted chana.
Buy now: http://amzn.to/2jfBNqq
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