You’ve got your track shoes on, a water bottle in the mesh pocket of your gym bag, and a fitness tracker on your wrist. However, most of us forget a very crucial thing before working out and shedding some calories at the gym. According to Handy, you need a good meal before the workout to keep your blood sugar at a stable level while your body is going through aerobic and anaerobic exercises. Here are a few foods you can eat before you work out:
- Rice, steamed veggies, and chicken thighs – This classic pre-workout food is the perfect blend of complex carbs and protein. It isn’t heavy enough to deteriorate your output at the gym, but nutritious enough to keep you going through your strength-building routine. Moreover, the veggies provide enough fiber to assist in digesting the protein and carbs. Chicken thighs are usually preferred due to their succulent texture. However, you can replace that with chicken breast or go for red meat with good fat.
- Oatmeal with blueberries and protein powder – If you are looking for sustainable energy that can keep your hunger pangs under control and keep you energized for a long workout this meal is perfect. Oatmeal is a complex carb that is broken down very slowly and the protein powder aids in muscle recovery after you put them through a rigorous workout. Blueberries provide you with antioxidants that curb cell damage. However, you can also replace them with other antioxidant-rich ingredients like cherries or raspberries. The delicious taste is a welcome bonus.
- Sandwich with whole-grain bread, peanut butter, and banana – Bananas are one of the most underrated fruits of nature. However, athletes know their true value and appreciate it after a few rounds on the track. They are filled with natural sugars, simple carbs, and potassium. The electrolytes in our body are depleted during any intense physical exercise and bananas help you to replenish it. Peanut butter has healthy monounsaturated fats and the complex carbs from the whole grain bread keep your blood sugar steady.
- Delicious protein smoothie – The most obvious thing for this recipe is protein powder. However, after that, you can add plenty of ingredients to spice it up in a healthy way. Add some almond milk or low-fat milk, peanut butter, bananas, and some leafy greens. You can also throw in some avocado in the mix. The shake will be packed with protein, fast-digesting carbs, and healthy fats.
- Veggies, scrambled eggs, and avocado – Instead of a chicken egg, use a duck egg since it has more protein, Omega-3 fatty acids, and vitamins like vitamin B6, A, E, and more. With the avocado, you get the required healthy fats and veggies provide you fibers, minerals, and other nutrients.
Handy believes that you should time your meal before going for a workout. Try to have a meal at least a couple hours before you hit the gym and adjust the portions according to your workout intensity and duration.