Last updated on October 4th, 2023 at 07:51 PM
It’s no secret that a good breakfast can set the tone for your day. But when you’re crunched for time or are trying to get in an early workout, it can be difficult to find quick and healthy food options.
The key is to look for meals that provide the right balance of protein, carbs, and fat. Here are my top 10 pre-workout breakfast ideas to fuel your morning workouts.
- Overnight Oats
Overnight oats are an easy way to get your carbs and protein in one bowl! Simply mix together 1/2 cup of rolled oats with 1 cup of yoghurt, a tablespoon of chia seeds, and some cinnamon or nutmeg before bed. In the morning, add some fresh fruit and nuts for extra flavour and crunch.
- Smoothie Bowls
Smoothie bowls are a great way to get creative with breakfast while still getting all the nutrients you need. Start by blending together 1/2 cup frozen banana chunks with 3/4 cup almond milk until smooth.
Then pour into a bowl and top with your favourite fruits, nuts, seeds, or granola for added texture and flavour.
- Whole Grain Toast & Avocado:
This classic combination is always a winner! Toast two slices of whole grain bread and top each slice with half an avocado mashed up with some lemon juice and salt & pepper. Add a sprinkle of hemp hearts for added protein if desired!
- Egg & Cheese Sandwich on Whole Wheat Bread
Start by scrambling up one egg in a non-stick pan over medium heat. Once cooked through, layer it between two slices of whole wheat toast along with one slice of cheese (or try melting it directly onto the egg). Sprinkle on some herbs or spices for flavour!
- Yoghurt Parfait
Layer plain Greek yoghurt with fresh berries, nuts or seeds and granola for an easy parfait that’s ready in minutes! The yoghurt will provide protein while the berries provide antioxidants – perfect fuel before hitting the gym!
- Peanut Butter & Banana Toast
Spread peanut butter onto two pieces of whole wheat toast (or try almond butter!) then top with sliced banana slices for natural sweetness – plus potassium which helps fight muscle fatigue during exercise!
- Steel-Cut Oatmeal With Fruit & Nuts
Steel-cut oats are packed full of fibre so they’ll keep you feeling full until lunchtime – making them perfect for pre-workout fuel! Cook according to package instructions then add chopped apples or bananas along with nuts or seeds on top for extra flavour and crunch.
Fuel Your Workout with the Right Timing
Eating the right types of food, at the right time, will help to maximize your results. In today’s blog, we’ll explore how long before a workout you should eat in order to make sure you’re properly fueled for success.
When it comes to eating before a workout, timing is everything. If you’re exercising an hour or less from eating a meal, then it’s best to stick with something light and easy to digest.
This could be anything from half a banana or a handful of almonds to some toast with peanut butter, yoghurt with berries, or even oatmeal. Meals like these are packed full of essential nutrients and will give you just enough energy without weighing you down during your workout.
If your workout is 2 hours or more after eating a meal then it’s important to try and get some more substantial fuel into your body.
Eating something slightly larger like scrambled eggs on toast, a protein smoothie, or tuna and crackers can provide plenty of energy while also replenishing any lost electrolytes from sweat.
It’s also important that whatever you choose contains carbohydrates which provide quick energy as well as protein which helps build muscle mass when combined with exercise.
Athletes performing endurance activities such as running need to consider what they are eating even further in advance; up to 8 hours prior in some cases!
Eating complex carbohydrates such as brown rice mixed with vegetables gives athletes the slow-release energy they need for extended periods of activity.
Additionally, endurance athletes may benefit from consuming foods rich in sodium such as pretzels about 1-2 hours prior to their activity since sodium helps retain water within the body which is needed during vigorous exercise sessions.
Whether you’re looking for something fast or fancy, there’s no shortage of pre-workout breakfast ideas out there waiting to be explored!
So next time you have an early morning workout planned don’t skip out on breakfast – instead, opt for one of these nutritious options that will give you lasting energy throughout your day. Bon Appétit!