If you really want to crush your workouts you need to have a good pre workout meal before your workouts which can give enough carbs and fats for energy as well as protein to preserve lean muscle tissues.
Here I would like to share my meal example which I eat and taste awesome, they are very easy to make so it doesn’t matter if you are a student or a working professional.
My pre workout meals mostly consist of complex or slow digesting carbohydrates with a good source of protein.
I do not go very high on fats as it slows down the digestion.
But I still get some fats somewhere around 10 grams which either comes through one tablespoon of ghee/coconut oil (for cooking) or some nuts and raisins (comes with muesli).
You can have any of these meals an hour before weight training or cardio sessions.
This is to give enough time for food to digest and do not create bloating or gas during your workout routine.
Four of my favorite pre workout meal options are:
- Protein Pancake
- Protein Smoothie
- Egg Fried Rice with Mushrooms & Beans
- Fruits & Protein Oats Bowl
Protein Pancake
Ingredients:
- 30 g Muesli
- 1 pinch cinnamon powder
- 1/2 teaspoon cocoa powder (optional)
- 1/2 scoop whey (unflavoured)
- Stevia/sucralose (add to taste)
- 1 whole egg
- 1 banana
Cooking Instruction:
- Add 30 g muesli, cinnamon, cocoa, whey, egg all together in a bowl.
- Mix everything together
- Take a non-stick pan
- Add a half teaspoon of coconut oil
- Let it heat
- Add the mixture to a non-stick pan
- Cook for 2 minutes on both side, low flame
- Serve with sliced banana & Enjoy!
Macronutrient and Calories👇
- Protein – 33.5 g
- Carbohydrates – 44.6 g
- Fats – 8.3 g
- Calories – 393
Protein Smoothie
Ingredients:
- 1 Apple
- 1 Banana
- 30 g Muesli
- 1 Scoop Whey
- 2 Pinch Cinnamon
How to make?
Mix all ingredients in a blender and enjoy ☺
Macro nutrient and Calories👇
- Protein – 29 g
- Carbohydrates – 74 g
- Fats – 2.73 g
- Calories – 422
Egg Fried Rice with Mushrooms & Beans
Ingredients:
- 5 Egg Whites
- 100 g Boiled White Rice
- Half Tablespoon Ghee
- Few Mushrooms
- Veggies of Your Choice (I have added the following 👉 Capsicum, Green Onion & Green Chilli)
- For seasoning, you can add mixed herbs, chili flakes, pepper, salt etc
Sauces Used:
- Soya sauce
- Red Chilli Sauce
- Vinegar
100 g Boiled Sweet Potato (Eat Separately)
Macros & Calories:
- Protein – 20g
- Carbohydrates – 55g
- Fats – 6.75
- Calories – 390
Fruits & Protein Oats Bowl
Ingredients:
- 1 Green apple
- 2 Banana
- 100 g Watermelon (Kind of fast digesting)
- 1 Scoop Oats
- 1 Scoop Muesli
- 1 Scoop Whey
How to make?
- Mix all ingredients in a bowl and enjoy ☺
- Either add whey protein in the protein oats bowl or drink it separately.
Macronutrient and Calories👇
- Protein – 34.35 g
- Carbohydrates – 121.5 g
- Fats – 4.85 g
- Calories – 635.25
Hope you will try some of these recipes and let me know how you find it.