Pre – Workout

Having a consistant pre- workout meal one to two hours before your workout will be most beneficial towards positive results and can help reduce your chance of getting cramps during your workout.

“Roughly 70% of the energy in your pre-workout meal should come from carbs, but choose low-glycemic carbs like oatmeal, veggies, or sweet potatoes”

Here are some great pre workout ideas. 

Veggie Omelet

Recipe: 2 whole eggs, 2 egg whites, peppers, onions, mushrooms, grapefruit/oatmeal
Best for: Muscle-building. Consume one to two hours before exercise. For circuit training or more cardio, add a grapefruit or 1/2 cup rolled oats.
Calories: 321; Protein: 26 g; Fat: 18 g; Carbs: 13 g; Sugars: 6.47 g

This classic omelet is perfect for those who head to the gym soon after breakfast. As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 100.

Power Oats

Recipe: 1/2 cup steel-cut oats with 1 scoop whey protein.
Best for: Endurance exercises. Consume one to two hours before exercise.
Calories: 420; Protein: 33 g; Fat: 7 g; Carbs: 57 g; Sugars: 2 g

Steel-cut (Irish) oats are the least-processed type of oat cereal and have a lower glycemic load compared to quick-cooking and instant oats. Steel-cut oats take a bit more time to cook and they’re a more hearty, chewy cereal. If you’re not crazy about the texture or extra cooking time, old-fashion rolled oats have very similar nutritional qualities and the same glycemic impact as steel-cut oats.


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