Sports without the right fuel, that is for many people asking for problems. After all, on an empty stomach it is difficult to really give everything. But what are good sports meals to eat before your workout? And how do you prevent yourself from being in the kitchen for hours?
Fortunately, an easy sports meal really does not just have to consist of rice and chicken. There are many more ways to get all the essential nutrients for a workout! We put a few delicious options together that you can easily take with you.
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Eat before your training
Just before a training or competition you want to prepare your body as well as possible. But what do you need at such a time? First of all, of course, proteins : they help you to repair muscle damage as quickly as possible.
In addition, carbohydrates are indispensable for a strong physical effort. When you start to move intensively, your body attacks glycogen as an energy source and by eating enough carbohydrates beforehand, you ensure that your glycogen stores are optimally filled.
Sports meals to take away
The best time to eat is about two to three hours before training. If you eat earlier, you often have a lot of appetite when you have to get started. If you eat later, you can move less freely because of the weight in your stomach. Moreover, your body is still working hard to digest that food, so you have less energy for exercise.
But what if you are not at home or in the vicinity of a kitchen at the right time? No worries: there are also enough sports meals that you can easily take with you. We will give you a few nice and simple suggestions below!
Especially if you just need carbohydrates, there is nothing wrong with wholegrain pasta . Moreover, every pasta dish is really good to eat cold, so it is ideal for on the go. Of course it is important to make something healthy out of it. So you want to throw something more than a spoonful of pesto and some cheese !
In this blog you will find five delicious recipes with pasta. How about avocado pate with chicken, or green pasta with cottage cheese ? All dishes deliver a lot of protein and carbohydrates, so you can guarantee that training with enough energy.
2. Chicken with rice
Wait, but sports meals did not have to consist of chicken with rice ? That’s right – and we’d like to protect you from the standard dry bodybuilder meals. That does not mean, however, that chicken and rice are great sources of protein and carbohydrates.
Exactly for that reason we have collected no less than 7 variations on chicken with rice in this older blog . With some small adjustments you can turn this classic into a deliciously tasty meal. And again: all suggestions are also cold delicious!
3. Well-filled wraps
Whole wheat wraps or the green wraps from No Fairytales can be an excellent source of carbohydrates. If you add a delicious protein-rich filling, you have put together a nutritious meal.
In this blog we give you no less than 20 delicious recipes with wraps , from simple variations to extensive quesadillas. And do you still have chicken left over from the previous point? Then these seven wraps with chicken are also worth a look!
4. Protein-rich pancakes
So far, we have discussed particularly savory options. That does not mean, however, that sports meals cannot be sweet! As long as you can take out protein and carbohydrates, all options are fine.
A tasty sweet treat that still provides sufficient nutrients, for example, is a protein-rich pancake. In this blog we give you a few recipes to bake it! Cover your pancakes with fresh fruit , Greek yogurt and some finely chopped nuts, and you can spend the whole afternoon on it.