What to Eat Before Workout: 8 Fast, Delicious Meals

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Simple recipes to eat two hours before your workout to recharge your batteries and not feel heavy.

Be sure to eat 2-3 hours before training, otherwise the body will not have enough energy to work effectively.

However, this meal must contain certain nutrients. If you eat fatty food, it will not have time to digest, so during training you will be haunted by a feeling of heaviness, belching, colic. Therefore, before playing sports, it is advisable to eat meals with a minimum of fat, but rich in proteins and carbohydrates.

These easy-to-prepare meals can be made in 5-15 minutes, eaten two hours before your workout, and get all the nutrients you need. They can also be used as a quick, nutritious breakfast.

1. Oatmeal with omelet and banana

There are 13 grams of protein in one serving of this dish, and banana and oatmeal provide enough carbohydrates.

Ingredients

• ¾ glasses of oatmeal;
• 2 eggs;
• ¹⁄₂ glass of milk;
• 1 banana;
• 1 teaspoon cinnamon

Preparation

Mash the banana with a fork or blender until puree. Combine all ingredients in a saucepan. Simmer until the mixture is oatmeal (about 5 minutes).

2. Cottage cheese with strawberries and peanuts

This dish is high in protein from cottage cheese and yogurt and carbohydrates from peanuts, cereal and honey.

Ingredients

• 1 cup strawberries
• 2 cups breakfast cereals
• 100 g of granular cottage cheese;
• 50 g Greek yogurt
• 30 g of peanuts;
• 1 teaspoon vanilla sugar
• 1 tablespoon lemon juice
• 1 tablespoon honey.

Preparation

Combine cottage cheese, Greek yogurt, vanilla sugar, honey, and lemon juice. Layer breakfast cereals, yogurt and curd mixture, strawberries (you can add other berries or chopped banana) and peanuts in a glass.

3. Sandwich with tuna and egg

This recipe is high in protein from eggs, tuna and yogurt, and carbohydrates from bread.

Ingredients

• 1 can of canned tuna
• 2 tablespoons of yogurt
• 2 eggs;
• 2 slices of bread;
• parsley or dill.

Preparation

Boil eggs, cut them in half. Drain the excess liquid from the tuna can, mash it with a fork, add yogurt. Spread the mixture on the bread, place two egg halves, garnish with parsley.

4. Yogurt with berries and granola

This dish is high in protein from Greek yogurt and carbohydrates from berries and granola, a sweet blend of oatmeal, honey, nuts and dried fruits. If there are no berries, it's okay, granola covers the need for carbohydrates.

Ingredients

• 150 g Greek yogurt 2% fat;
• a handful of any berries;
• 50 g of granola.

For granola:

• 2 cups oatmeal
• 1 cup almonds
• ¹⁄₃ glass of honey;
• a pinch of salt;
• 2 tablespoons of vegetable oil;
• a pinch of vanilla sugar;
• ⅔ glasses of dried berries;
• ¹⁄₂ cup brown sugar.

Preparation

To make granola, combine honey, sugar, salt and vegetable oil in a saucepan. Heat over low heat until sugar dissolves, then add vanilla sugar and cool. Combine oatmeal, dried berries, almonds, and honey and butter mixture. Knead it with your hands until smooth.

Preheat the oven to 160 degrees, put the prepared mass on a baking sheet and bake for 30 minutes. Finished granola can be stored in the refrigerator for up to two weeks. You can swap ingredients and use banana, different berries, nuts, or dried fruits.

It is better to cook granola in advance, for example on weekends. If you don't want to waste time on this, buy ready-made granola in the store.

Combine yogurt, berries, and granola. A delicious and nutritious dish is ready.

5. Cottage cheese casserole in the microwave

This dish will only take 10-15 minutes to prepare. Due to the cottage cheese in the casserole, there is a lot of protein, and thanks to the sugar and semolina, there are enough carbohydrates.

Ingredients

• 250 g of cottage cheese;
• 3-4 tablespoons of sugar;
• 2 tablespoons of semolina;
• 2 eggs;
• 1 tablespoon butter
• ¹⁄₂ teaspoon of baking soda.

Preparation

Mix all the ingredients, place in a glass or plastic container, and close the lid. Microwave for 8 minutes at 800 watts.

6. Yogurt with nuts and banana

Ingredients

• 3 tablespoons of the mixture of nuts;
• 1 tablespoon sunflower seeds
• 1 tablespoon pumpkin seeds
• 1 banana;
• 2 handfuls of berries;
• 200 g vanilla-flavored yoghurt.

Preparation

Cut the banana into slices. Mix all ingredients.

7. Potatoes with tuna and cheese

Due to tuna and granular cottage cheese, this dish is very high in protein.

Ingredients

• 3 medium potato tubers;
• 1 can of canned tuna
• 100 g cream cheese;
• green onions.

Preparation

Peel the potatoes, cut in half and microwave for 10 minutes at maximum power. Check the doneness: the potatoes should be soft. Open a can of tuna, drain the liquid, mash with a fork and mix with cream cheese and green onions.

Remove the potatoes, spoon out the core and fill with the tuna and cheese mixture. Put in the microwave for a couple more minutes.

8. Omelet with vegetables

This dish is high in protein but not in carbohydrates. For endurance training, grapefruit, granola, dried fruit mix, or banana can be used as a dessert.

Ingredients

• 2 eggs;
• 2 egg whites;
• 1 bell pepper;
• 1 onion;
• 250 g of mushrooms;
• 75 ml of milk;
• green onions or parsley;
• ¹⁄₂ tablespoon flour.

Preparation

Cut the onions into cubes, fry until transparent. While the onion is cooking, chop the mushrooms, place in a skillet and fry until the moisture evaporates.

Cut the bell pepper into strips. Add to a skillet with onions and mushrooms and leave covered for 1-2 minutes to soften the pepper. Mix eggs, whites, milk, flour and green onions, pour this mixture over mushrooms and peppers. Close the lid and cook until tender.