Below are five pre-workout recipes for meals to eat before your workout sessions. Complex carbs are essential for pre-workout meal recipes, as they will give you the strength to perform better and longer. You also need lean protein for synthesizing and protecting your muscles. Prepare a bowl of cereal containing oats, cinnamon, and peanut butter.

You can throw in some chia seed, fruits such as bananas, and almond milk. Cinnamon helps with blood pressure, peanut butter for an extra bit of protein, and chia seed for digestive health. It may sound counterproductive to have a pre-workout meal when trying to lose weight. But, you still need a balanced meal to give you the energy to run through your cardio workouts.

Make a low-calorie omelet with three egg whites and only one yolk. This will provide you with protein and healthy fat to improve muscle performance. You can eat it with chicken breast for an added boost of lean protein. When performing bodybuilding workouts, the goal is to stay lean and build muscles.

So, you need a small pre-workout meal of fast-burning carbs and lean protein. The former will release energy fast into your muscle as you pump, while the latter will prevent muscle breakdown.

Cook a small portion of rice and chicken breast. Rice is a fast-burning carb that will provide you with energy quickly, and chicken is a lean protein that will help your muscles. Serve with an ounce of avocado to slow down the complete digestion a little bit. Although the essential needs for a pre-workout meal are similar for both genders, women have to be careful to eat more low-calorie foods.

According to the Dietary Reference Intakes , men burn approximately calories more per day than women. Blend oats, milk, banana and protein powder to make a protein and banana shake.

This provides a balanced meal of carbs and protein that will get you through your workout with minimal calories. More than anyone else, seniors need a pre-workout meal to get the energy needed to work out.

However, attention should be paid to possible health conditions. For instance, seniors with diabetes need more slow-burning carbs that would slowly release sugar into the blood. Take one or two slices of whole wheat bread and spread some low-fat cheese on it.

This provides slow-burning carbs and protein that will provide energy throughout the workout session. Log in. Forgot your password? Lost your password? Please enter your email address. You will receive a link to create a new password via email. Email address. Reset Password Cancel. First Name. Last Name.

To learn more about how we collect, use and protect your personal data please read our privacy policy. Create Account. You're saving £0. I agree with the terms and conditions. When it comes to exercise, what you eat before or after a workout can have a big impact on both how your body performs and how it recovers.

Alternatively, eat too much, too little, or just the wrong stuff, and you might end up with an overly heavy pre-workout meal sloshing around in your stomach, be faced with a mid-session crash, or simply struggle to recover in time for your next session.

Rich pasta dishes like mac and cheese , fried foods like donuts and sweet treats or pastries are all high-carb, but are also very high in fat and sugar, making them much harder to digest before you exercise — leaving you susceptible to feeling sluggish, overly full or having a sugar crash.

Instead, aim to build around 50g of simple-to-digest, complex carbohydrates like fruit, bread, pasta, rice, potato or cereal into your pre-workout meal or snack, alongside a small amount of protein or fat. Two slices of thickly sliced bread provide around 50g of carbohydrate, while the tomato topping is easy on your stomach, low in fat and contains plenty of water to keep you hydrated.

A similar approach to the bruschetta, but in salad form. This Tuscan classic contains an ample amount of carbs, plus plenty of extra hydration from the cucumber and tomatoes, which both have high water content. An ideal light meal when you have a couple of hours until your workout.

One for when you have around 3 hours until your workout, this pasta salad provides plenty of easy-to-digest carbohydrates from the pasta and the sweet potatoes, which have the added benefit of helping to control your blood sugar — giving you a steady stream of energy throughout your next workout.

Typically, nutritionists recommend athletes eat around g of carbohydrates per kg of body weight when carb loading. If your pre-workout meal is intended to fuel your muscles during exercise, the main goal of your post-workout meal is to supply your body with the right nutrients to enable you to recover properly — as well as maximising the benefits of your chosen activity.

According to the British Dietetic Association BDA , protein has an important role to play in repairing and building muscle. Top your omelet with avocado for a dose of healthy fats, which help keep you satiated and support overall health.

Quinoa is a complete protein, containing all nine essential amino acids, and it's also an excellent source of complex carbohydrates.

This makes it an ideal pre-workout meal choice. Pairing quinoa with fiber-rich roasted vegetables and protein-packed chickpeas creates a satisfying and energy-boosting salad that will keep you fueled throughout your workout.

Choosing the right pre-workout meal is essential for maximizing your exercise performance and achieving your fitness goals. The five meal ideas discussed in this blog — oatmeal with berries and nut butter, Greek yogurt parfait, banana and nut butter toast, veggie omelet with avocado, and quinoa salad with roasted vegetables and chickpeas — provide a balance of carbohydrates, protein, and healthy fats, ensuring you have the energy and nutrients you need to power through your workout.

Experiment with these recipes and discover which pre-workout meal works best for you! Share Share Link. Oatmeal with Berries and Nut Butter Oatmeal is a fantastic pre-workout meal option because it is a rich source of complex carbohydrates. Top with mixed berries and a spoonful of nut butter.

Enjoy immediately or let it cool and store in the fridge for a ready-to-go pre-workout meal. Greek Yogurt Parfait Greek yogurt is an excellent source of protein and calcium , making it a great pre-workout meal choice.

Repeat the layers until you reach the top of your container. Enjoy immediately or store in the fridge for up to 2 days. Banana and Nut Butter Toast Banana and nut butter toast is a quick and easy pre-workout meal that provides a balance of carbohydrates, protein, and healthy fats.

Recipe: 2 slices of whole-grain bread 1 medium banana 2 tablespoons nut butter Optional toppings: chia seeds, honey, or cinnamon Instructions: Toast the whole-grain bread to your desired level of crispiness.

Spread nut butter evenly on each slice of toast. Slice the banana and place the slices on top of the nut butter.

These snacks have the ideal amount of high-energy carbs that are tasty and easy to prep. Prepping a batch of snacks ensures you are ready to crush your workouts all week long. Cookies before a workout? Yes, please! This exclusive cookie recipe from my book Planted Performance combines carbohydrate-rich oats with protein-filled almond butter and a hint of maple syrup and chocolate chips.

The ingredients will fill you up and provide long lasting energy for a workout. Get the recipe for Almond Butter Chocolate Chip Cookies from Greenletes. Get the recipe for Pumpkin Protein Bites at Leigh Merotto.

Get the recipe for Homemade Fig Bars from Heather Mangieri Nutrition. Why buy a store bought granola bar when you can make your own? This homemade version combines oats, pepitas, and freeze dried strawberries for a tasty and beautiful pre-workout treat. Get the recipe for Mini Lemon Blueberry Muffins at Beth Stark Nutrition.

The only thing better than a pre-workout PBJ is bite-sized pieces of the classic sandwich that you can easily carry and pop in your mouth. This combination of bread, peanut butter, and jelly provides all the nutrients you need to power through a workout.

Get the recipe for the PBJ Roll at Delish. This mousse is made with carb-rich dates, which are naturally sweet and provide plant-based energy for a workout.

Get the recipe for No Cook Plant Based Chocolate Mousse at Jackie Newgent. Bring the savory flavor of the tropics home and to your pre-workout routine. These homemade baked plantain chips are salty and carb-heavy, so they're the perfect pre-workout treat for replacing electrolytes lost in sweat and topping off energy levels.

Get the recipe for Baked Plantain Chips at Delish. If your workout is several hours away, your pre-workout meal should consist of plenty of carbs plus moderate amounts of protein and fats. The carbs will provide energy, while the protein will help reduce muscle catabolism or breakdown.

The fat is essential for protein digestion and the transportation of fat-soluble vitamins. This meal should be big enough to be satisfying but not so big that you feel bloated for your workout. The last thing you want is for your pre-workout meal to make you feel sick!

Protein and carbs are not a good idea because they interfere with glycogen synthesis and delay gastric emptying. Instead, you need to focus on very easy-to-digest carbs. Even better, instead of eating a solid meal, you should ingest liquids. Both these scenarios will ensure you have more than enough glucose to power you through your workout.

The aim of the post-training meal is to replace depleted glycogen and provide your body with the protein it needs for muscle repair and growth.

A well-formulated post-training meal will enhance recovery, so you are ready to train again sooner. Not eating during this time meant you risked undermining your recovery. However, recent studies suggest that the post-exercise window is more of a double-wide garage door, and you have several hours to eat to optimize recovery.

This belt-and-braces approach to post-training nutrition ensures you have all your bases covered. Provided you focus on carbs for your pre-workout meal and consume carbs plus protein post-training, you are good to go. That said, here are four pre- and four post-workout meals to try.

Feel free to adapt them to suit your tastes and needs. Adjust the quantities based on your needs and goals, i. This pre-workout meal is packed with slow-releasing carbs and also contains a decent amount of protein.

As an added benefit, you can make it well in advance and eat it wherever and whenever you want. It tastes pretty good, too! However, the fat from the peanut butter means this meal should be consumed a couple of hours before training.

Not a fan of toast? No problem; you can also make this recipe as an easy-to-eat sandwich. This pre-workout snack is ready in minutes and makes a great on-the-go breakfast.

You can modify it in many ways to create your own unique formulation. If your workout starts within an hour or less, your pre-workout meal needs to be smaller, lighter, and easier to digest.

A ripe banana will suffice, but if you want an alternative, you can try a readymade sports drink, energy bar, or energy gel. These types of products contain plenty of glucose, which is what your body needs during your workout. Some also provide a hefty dose of caffeine, which can further increase your energy for training.

This simple meal takes about 15 minutes to prepare, and even the most untalented chef should be able to put it together! However, not eating within a few hours of training could undermine your recovery. A smoothie is the perfect solution when you need a quick yet substantial post-workout meal.

Potatoes are a nutritional powerhouse packed with carbohydrates, fiber, vitamins, and minerals. Plain old white potatoes are just as good. Eggs are one of the best protein sources around. A single egg contains an impressive six grams of protein plus a host of healthy fats and vitamins.

Serve with an ounce of avocado to slow down the complete digestion a little bit. Although the essential needs for a pre-workout meal are similar for both genders, women have to be careful to eat more low-calorie foods.

According to the Dietary Reference Intakes , men burn approximately calories more per day than women. Blend oats, milk, banana and protein powder to make a protein and banana shake.

This provides a balanced meal of carbs and protein that will get you through your workout with minimal calories. More than anyone else, seniors need a pre-workout meal to get the energy needed to work out.

However, attention should be paid to possible health conditions. For instance, seniors with diabetes need more slow-burning carbs that would slowly release sugar into the blood. Take one or two slices of whole wheat bread and spread some low-fat cheese on it.

This provides slow-burning carbs and protein that will provide energy throughout the workout session. Also, low-fat cheese is easy on the stomach. But, you can replace it with scrambled egg whites if you are sensitive to dairy products. In addition to what you eat for your pre-workout meal, it is also vital when you eat.

So, when should you eat before your workout? Well, the right time to eat before working out depends on the type of meal. However, the ideal time for a pre-workout meal is between minutes to 3-hours before your workout session. The former for when you eat fast-digesting foods, and the latter for foods that digest a little slower.

Essentially, you should avoid eating right before a workout. This prevents your body from overworking itself to digest the food and provide energy to fuel your workout.

Knowing what to eat, when to eat, and even preparing meals can be a hassle. Fortunately, the YouFit In-House Nutrition Program , which is available in partnership with EatLove, makes it incredibly easy to eat healthy while working out to crush your fitness goal.

Beyond getting assistance with your pre-workout meal, the program provides guidance and support to help you eat healthy all through the day and meet your fitness goals. Click here to learn all about the YouFit In-House Nutrition Program.

May 23, Nutrition. Energy-Boosting Pre-Workout Recipe by Devin Shelton Prepare a bowl of cereal containing oats, cinnamon, and peanut butter. Other Pre-Workout Meals For Energy Yogurt parfaits with granola and fruit Whole grain bread with peanut butter whole-wheat toast, hard-boiled eggs, and blueberries 2.