{"id":164921,"date":"2018-05-23T07:13:51","date_gmt":"2018-05-23T07:13:51","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=164921"},"modified":"2018-05-23T07:13:51","modified_gmt":"2018-05-23T07:13:51","slug":"pre-workout-nutrition-recipes-for-every-situation","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/05\/23\/pre-workout-nutrition-recipes-for-every-situation\/","title":{"rendered":"Pre-Workout Nutrition \u2013 Recipes for Every Situation"},"content":{"rendered":"<p><strong>Do you know what to eat in the morning before a long and hard training session? How about if you have less than an hour? In this article, you will learn recipes for every pre-workout scenario. You know the theory, now it\u2019s time to put it into practice and take your nutrition to the next level.<\/strong><!--more--><\/p>\n<p>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\u2019s look at a few recipes that work well in the most common scenarios.<\/p>\n<h2><strong>2 \u2013 3 hours before exercise<\/strong><\/h2>\n<p>If you\u2019re 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\u2019s lunch or dinner then you could go with this recipe:<\/p>\n<h3><strong>Chicken Breast with Sweet Potatoes<\/strong><\/h3>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Garlic Chicken Breast with Pesto and Sweet Potatoes\" width=\"500\" height=\"375\" data-src=\"https:\/\/www.youtube.com\/embed\/Y5o009kYo8w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Less than 2 hours before exercise<\/strong><\/h2>\n<p>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:<\/p>\n<h3><strong>Oatmeal with Berries<\/strong><\/h3>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Eat to Ride: How to make Oatmeal with Berries\" width=\"500\" height=\"375\" data-src=\"https:\/\/www.youtube.com\/embed\/bwcyHk7PPdM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2><strong>Less than an hour before exercise<\/strong><\/h2>\n<p>With less than an hour before a hard training session it\u2019s 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:<\/p>\n<h3><strong>Mango chia smoothie ingredients<\/strong><\/h3>\n<p>1 cup frozen chopped mango<br \/>\n1 ripe banana<br \/>\n1 tablespoon chia seeds<br \/>\n150 ml milk of your choice<\/p>\n<p>https:\/\/www.instagram.com\/p\/0qDgO0iHmb\/<\/p>\n<p>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&#8217;t need to eat 3 pre-workout meals at different times. Just choose one that best fits your schedule.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you know what to eat in the morning before a long and hard training session? How about if you [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":164927,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[747],"global-categories":[],"class_list":["post-164921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-eat-to-ride"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre-Workout Nutrition \u2013 Recipes for Every Situation - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Do you know what to eat in the morning before a long and hard training session? How about if you have less than an hour? 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