From the previous articles in this series, you know that pre-workout nutrition depends a lot on the type of exercise and the time you have before it starts. Let’s look at a few recipes that work well in the most common scenarios.
2 – 3 hours before exercise
If you’re getting ready for a training session that will last for more than 60 minutes or require high intensity, then you should get protein, slow carbs, and healthy fats in your meal. Very popular breakfast in this scenario would be an egg omelette with porridge, nuts, and a piece of fruit. If it’s lunch or dinner then you could go with this recipe:
Chicken Breast with Sweet Potatoes
Less than 2 hours before exercise
If you find yourself around 90 minutes before an intense or long training session, go for some easy-to-digest carbs and protein. You can try Greek yogurt with fruit, a smoothie made with milk, protein powder, and banana, or this breakfast classic:
Oatmeal with Berries
Less than an hour before exercise
With less than an hour before a hard training session it’s best to rely on water only. Hopefully you got one of the previous alternatives earlier and your body is fuelled well. If not, then go with a piece of fruit or a light hydrating smoothie like this one:
Mango chia smoothie ingredients
1 cup frozen chopped mango
1 ripe banana
1 tablespoon chia seeds
150 ml milk of your choice
Also note that your body already has enough fuel for exercises that last less than 60 minutes and only require moderate intensity. For those, you will be fine with just drinking plain water. And keep in mind that you don’t need to eat 3 pre-workout meals at different times. Just choose one that best fits your schedule.