Treat yourself to a delicious Pre Workout Meal and you'll see how much better you'll suddenly perform in your workouts!
If you want to step on the gas athletically, then the Pre Workout Meal is mega important! What you eat before the workout decides with how much power you can pull through your workout.
It makes a very big difference whether you eat anything or reach for a suitable Pre Workout Meal.
Food also determines whether you succeed in losing body fat or whether you can hardly move on the training mat with a full belly.
For those of you who are short on time, we have a little roundup. These are the Top 5 Pre Workout Meals, when you need to go fast
- Bananas
- Yogurt with dried fruits
- Smoothie with curd
- Porridge
- Apple pieces with peanut butter
Do you already know the best exercises for strength training at home?
What you should know about your Pre Workout Meal
Your body now needs the right mix of carbohydrates, fats and protein. Only then can you get the maximum out of yourself.
Because during your workout, your body is under maximum stress all the time. It needs a load of fuel to burn body fat and build muscle.
A Pre Workout Meal
- consists of carbs, fats and protein
- is eaten 30-60 minutes before training
- should not be heavy in the stomach and
- not consist of XXL portion
However, eating right before a workout is not a good idea. The food will be in your stomach. Your body will be busy digesting and will not be able to muster enough strength for the workout.
Therefore, not only what you eat as a pre-workout meal, but also when. In the best case, you eat half an hour to an hour before the workout.
But eating uncontrollably a lot now is also not helpful. Your belly should no longer growl, but also not be full to the top.
Did you know that you can build muscle without equipment?
The Best Pre Workout Snacks
Here come the best snacks for a workout full of power! From hot meals to simple snacks, it's all here.
1. bananas
I love bananas. They are delicious and a wonderful source of natural sugar. Right after you eat them, you already feel the power.
They also contain a lot of potassium, which helps prevent cramps. A banana as a pre-workout meal fills the glycogen stores and gives strength.
It's best to eat the banana 30 to 60 minutes before your workout.
2. yogurt with dried fruits
If you're in a hurry and don't have a banana on hand, grab a yogurt.
Mix yogurt and dried fruit. Also a few fresh ones may be in addition calmly.
But the advantage of dried fruits is that they provide fast and more sugar. And that you do not have to cut them :)
Instead of regular yogurt, go for Greek yogurt. It contains more protein, which will please your muscles.
With these tips you can finally learn to jog!
3. smoothie with curd
You prefer it liquid? Then treat yourself to a smoothie with quark. You'll benefit from it several times over.
The curd provides you with protein and makes you full.
The fruits provide fructose and give strength. Try a mix of strawberries, bananas, cottage cheese and milk. Yummy!
4. porridge as a pre workout meal
You train in the morning? Then a porridge fits wonderfully into your training plan. Oatmeal provides complex carbohydrates that keep you full for a long time.
The only catch is that oatmeal takes a long time to digest. So you should eat porridge 2 hours before your workout. Otherwise they will sit in your stomach and you won't be able to perform well.
If you like, you can mix a spoonful of protein powder into the porridge for even more protein.
Mega delicious - Quinoa Porridge with banana and raspberries!
5. apple pieces with peanut butter
Grab an apple, cut it into chunks and dip them in peanut butter. This provides plenty of healthy fats, protein and fructose for an energizing workout.
Yummy: This is how easy you make peanut butter yourself!
This snack is perfect for half an hour before a workout. If you like, you can snack on a few nuts or dried fruit.
6. caffeine shake as a pre workout meal
You are tired and have no power? Then treat yourself to a round of caffeine! This pre-workout snack requires preparation, at least as far as the ice cubes are concerned. But you can also do without
Mix a cup of cold coffee with 20 grams of chocolate protein powder. If you like, you can add ice cubes and mix everything in a strong blender.
It tastes most refreshing ice cold.
Even more power with Bulletproof Coffee!
7. toast with egg
Protein and carbohydrates are in this snack. Toast a slice of whole grain toast and eat two hard-boiled eggs with it.
8. sweet potato with chicken
A Pre Workout Meal that takes more time. Or you can plan ahead the day before and have a quick snack.
For any strength in training, grab a chicken breast, slice it, fry it with salt and pepper, and cook two sweet potatoes with it.
9. eat a fruit plate before training
You love fruits? They provide quick energy, have many vitamins and fiber. The best prerequisite for a workout!
Mix berries, bananas, apple, melon and anything else you feel like.
A yogurt also makes a good accompaniment!
10. wholemeal bread with cream cheese and cucumber
A piece of wholemeal bread is the optimal source of complex carbohydrates. They keep you full for a long time and provide a lot of energy. If you combine the bread with a source of protein, your muscles will especially enjoy it.
For extra power provides the cucumber. :)
Also go well with a homemade spread of cottage cheese, vegetables and turkey ham.
Just make it yourself: Juicy wholemeal rolls with carrots
11. toast with peanut butter and banana
A snack that really has it all: Carbs, fats and protein. And on top of that, it's also ready in no time.
Cut half a banana into pieces. Spread peanut butter on a piece of toast and place the banana on top. Done. It tastes best when the toast is so freshly toasted that it is still warm :)
12. wholemeal rice pudding as a pre workout meal
You have a long endurance session ahead of you? Then complex carbs and protein are a must! Everything you need now you will find in this Pre Workout Meal.
Bring the rice to a boil with twice the amount of milk. Stir Cinnamon* and bananas.
If you like, you can also add dried fruit. Tastes great even without a workout! :)
13. an omelet as a Pre Workout Meal
With an omelet you get energy quickly and are full for a long time. By the way: If you take only one egg yolk and 2-3 egg whites, your muscles get an extra load of protein.
Beat the eggs in a bowl. Add a tablespoon of milk. Season with salt and pepper and fry it on both sides in the pan.
Take the omelet out of the pan and fill it with cottage cheese and sautéed vegetables. Yummy!
If you like, you can eat a wholemeal bread with it.
Important: You should eat eggs 2-3 hours before training.
What the optimal pre workout diet looks like
So basically it's carbs, fats and proteins. But it depends a bit on your goal.
If you want to train endurance, then you should eat carbohydrate-rich 2-3 hours before the workout. Pasta, rice and potatoes are particularly suitable.
Fast-available carbohydrates can also help you during a longer run. For example, if you take fruit juices or glucose 30 to 40 minutes beforehand.
For strength training, you get the maximum out if you also consume a lot of protein in addition to carbs, such as meat, fish or cheese with a low fat content.
Our conclusion
A Pre Workout Meal determines how much power you can bring to your workout. If it's heavy on your stomach and provides the wrong nutrients, you'll have a much harder time.
Protein, complex carbohydrates and healthy fats prepare you for sports. They provide long power and bring you to peak performance.
It is important not to eat too late before the workout. Because then your body is busy with digestion.
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