What to eat before a workout: 8 quick and tasty dishes

2-3 hours before exercise definitely need to eat, otherwise the body will not have enough energy to work effectively.

However, this meal should contain certain nutrients. If you eat fatty food, it does not have time to digest, so during your workout you will pursue feeling of heaviness, burping, colic. Therefore, before playing sports is desirable to have meals with fat lows, but rich in proteins and carbohydrates.

These easy-to-prepare dishes can be done in 5-15 minutes to eat two hours before your workout and get all the necessary nutrients. In addition, they can be used as a quick nutritious breakfast.

1. Oatmeal with omelette and banana

In one portion of the dish 13 g protein, oatmeal and banana and provide enough carbohydrates.

Ingredients

• ¾ cup of oatmeal;
• 2 eggs;
• ¹/₂ glass of milk;
• 1 banana;
• 1 teaspoon cinnamon.

preparation

Mash banana plug or in a blender until puree. Mix all ingredients in a saucepan. Simmer until the mixture acquire normal consistency of oatmeal (about 5 minutes).

2. Cottage cheese with strawberries and peanuts

In this dish a lot of protein from cottage cheese and yogurt, and carbohydrates from peanuts, cereal and honey.

Ingredients

• 1 cup strawberries;
• 2 cups of breakfast cereal;
• 100 g of a granular curd;
• 50 g Greek yogurt;
• 30 g of peanut;
• 1 teaspoon vanilla sugar;
• 1 tablespoon lemon juice;
• 1 tablespoon of honey.

preparation

Mix cottage cheese, Greek yogurt, vanilla sugar, honey and lemon juice. In a glass lay layers of breakfast cereals, cottage cheese and yoghurt mix, strawberries (you can add other berries or sliced ​​banana) and peanuts.

3. Sandwich with tuna and egg

In this recipe, a lot of protein from eggs, tuna and yogurt and carbohydrates from bread.

Ingredients

• 1 can of canned tuna;
• 2 tablespoons yogurt;
• 2 eggs;
• 2 slices of bread;
• parsley or dill.

preparation

Boil the eggs, cut them in half. Drain excess liquid from cans of tuna, mash it with a fork, add the yogurt. Spread the mixture on the bread, put the two halves of an egg, garnish with parsley.

4. Yogurt with berries and granola

In this dish a lot of protein Greek yogurt and carbohydrates from berries and granola - sweet mixture of oatmeal, honey, nuts and dried fruits. If there are no berries - do not worry, granola overrides the need for carbohydrates.

Ingredients

• 150 g Greek yoghurt 2% fat;
• a handful of any berries;
• 50 g granola.

For granola:

• 2 cups oatmeal;
• 1 cup almond;
• ¹/₃ cup honey;
• a pinch of salt;
• 2 tablespoons of vegetable oil;
• a pinch of vanilla sugar;
• ⅔ cup of dried fruit;
• ¹/₂ cup brown sugar.

preparation

To make the granola in a saucepan, combine honey, sugar, salt and vegetable oil. Heat it over low heat until the sugar has dissolved, then add the vanilla sugar and cool. Mix oatmeal, dried fruit, almonds and honey and oil mixture. Knead her hands until smooth.

Preheat oven to 160 degrees, put on a baking finished weight and bake for 30 minutes. Ready-made granola can be stored in the refrigerator up to two weeks. You can replace the ingredients and use a banana, various berries, nuts or dried fruit.

Cooking granola better advance, for example on weekends. If you do not want to spend time on it, buy a ready-made granola in the store.

Mix yogurt, berries and granola. Tasty and nutritious dish is ready.

5. Cottage cheese casserole in the microwave

To prepare this dish will leave 10-15 minutes. Due to cottage cheese casserole in a lot of protein, but because of sugar and semolina enough carbohydrates.

Ingredients

• 250 g of cheese;
• 3-4 tablespoons sugar;
• 2 tablespoons semolina;
• 2 eggs;
• 1 tablespoon butter;
• ¹/₂ teaspoon of baking soda.

preparation

Mix all ingredients, put it in a glass or plastic bowl, cover with a lid. Put in microwave for 8 minutes at 800 watts of power.

6. Yogurt with nuts and banana

Ingredients

• 3 tablespoons mixture nuts;
• 1 tablespoon sunflower seeds;
• 1 tablespoon of pumpkin seeds;
• 1 banana;
• 2 handful berries;
• 200 g of vanilla flavored yoghurt.

preparation

Banana cut into slices. Mix all ingredients.

7. Potato with tuna and cheese

Due to tuna and cottage cheese in this dish a lot of protein.

Ingredients

• 3 medium potatoes tuber;
• 1 can of canned tuna;
• 100 g of cream cheese;
• green onions.

preparation

Peel the potatoes, cut in half and place in the microwave for 10 minutes at maximum power. Check availability: Potatoes should be soft. Open a can of tuna, drain the liquid, mash with a fork and mix with cream cheese and spring onions.

Remove the potatoes with a spoon, remove the core and, starting with a mixture of tuna and cheese. Put in the microwave for another two minutes.

8. Omelette with vegetables

In this dish a lot of protein, but not enough carbohydrates. If you are waiting for training to enduranceIt can be eaten as dessert grapefruit, granola, dried fruits or banana mixture.

Ingredients

• 2 eggs;
• 2 egg whites;
• 1 paprika;
• 1 onion;
• 250 grams of mushrooms;
• 75 ml of milk;
• green onion or parsley;
• ¹/₂ tablespoon of flour.

preparation

Cut the onions into cubes, fry until transparent. While preparing the onions, chop the mushrooms, put on a frying pan and fry up until one has evaporated moisture.

Cut the pepper into strips. Add the onions to the pan and mushrooms and leave for 1-2 minutes under the lid to peppers become soft. Mix the eggs, whites, milk, flour and green onions, pour this mixture of mushrooms and peppers. Cover and bring to readiness.

See also:

• That is, before, during and after exercise →
• Can I skip breakfast, dinner and tightly close the anabolic window →
• That is, before and after a workout, if you give up meat →