Proper nutrition is vital for anyone and specially important for those who workout on regular basis, either to lose weight or to build muscles and for overall body toning. Workout foods are specially formulated and are meant to offer the body much needed nutrients required for energy, strength and muscle building. Pre-workout foods also help in combating fatigue and help in continuing workout sessions.
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There are several options to try out, either individually or in combination with other foods.
Best Pre-Workout Foods:
Mocha Protein Shake
This is a delicious shake prepared with chocolate whey protein and iced coffee. This is the suggested food for those practicing circuit training and muscle building. For added endurance, one cup cooked and rolled oats can be included. This shake offers caffeine which help in improving strength and helps in power output. This protein shake can be had thirty minutes before workout.
Turkey Leaf Wrap
Turkey is a good lean protein which can be easily digested as one exercises. In this wrap, a large lettuce is used which helps in reducing carbs and daily calories count. It is just perfect for those who are on strict diet and are trying to build muscles.
Bananas are said to be natural power-bars. This fruit is rich in potassium which helps in functioning of muscles and nerve cells. Our body does not store this mineral long, hence one banana before your workout session will help in keeping your nutrition level high throughout your training session. Bananas are specially recommended for those who workout early in the morning. Banana can be had with half a cup of Greek yogurt. Have this at least 30 minutes before you start exercising.
Fruit And Cottage Cheese
Cottage cheese does not contain lactose. It is good source of protein. Melons and blueberries or any other fruit will offer much needed other nutrients like vitamins, minerals and also antioxidants needed for the body. For additional endurance and energy, you can include banana in this food, which is rich in potassium – vital for muscle and nerve function.
This is a low calorie snack which perfectly bridges the gap between your meals. You can include any fruits you prefer like apples, oranges, bananas, blueberries, melons or anything else. Have this snack one hour before you hit the gym.
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Oats is a power packed food. It is recommended as a pre-workout food as it is rich in fiber. Fiber in the diet means slow release of carbohydrates in the blood stream. This helps in keeping up energy levels. It helps in keeping you consistently energy as you workout. Oats are also rich in vitamin B which work to convert carbohydrates to much needed energy. Have half a cup of oats and fruits at least 30 minutes before you start exercising.
Prepare a light, yet energetic omelet with two whole eggs well shaken with one teaspoon of cooked/boiled seasonal vegetables. This meals offers all nutritional benefits of vegetable and energy from eggs. It keeps endurance level high and keeps you energetic for long hours of workout.
Greek yogurt is the strained natural yogurt to remove the weigh. This offers creamier and thick product with double the amount of protein, with lesser carbs and less sodium. Greek yogurt is rich in calcium. Non fat varieties should be consumed at least one hour before workout sessions for beneficial probiotics.
An extremely delicious and easy treat which offers plenty of nutrients and energy for workout. Spicy and sweet, trail mix is a wonderful combination of many unsalted nuts which include cashews, almonds, sunflower seeds and walnut along with cinnamon, cayenne pepper, some chili pepper, some sea salt and also a spoon of maple syrup as the main ingredients.This is the best food for circuit training and muscle building. For increase in endurance, you can add some dry fruits.
Those who are not fond of snacks or light foods before working out, can select delicious hummus toast. Topping a toasted bread with delicious and power packed hummus keeps you well fueled for all your workout sessions. This is light but keeps you fill and offers high energy during workouts. This can be had 15 minutes before workout.
A good reason to have greens! Light, yet filling and immensely healthy, one cup of salad greens with all vegetables you are fond of makes a great pre-workout meal. Saute the vegetables in olive oil, add a bit of salt and some Greek yogurt if you wish.
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Add a drizzle of vinegar and one hard boiled egg and your low fat, energy giving fresh salad is ready. Have this one hour before you start training.