Pre-workout meals are very important for your daily bodybuilding life. They will fill you with the energy which you need for all those strenuous exercises. There is plenty of pre-workout meals which you can add to your diet in order of giving you the needed nutrients for your body muscle mass.
Pre-workout recipes for a good physique
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Bodybuilding requires eating a good diet. It should be full of protein and nutrients that will make it easier for you to make your amazing body. When you start your day, you need to choose the right pre-workout meal, so you will be energized throughout your day and have power for your workout. So, take your ingredients and start making these wonderful recipes.
Brussels sprouts with grape honey glaze
This is one of the most loved snacks by many bodybuilders. It is a good source of protein and it provides 6 grams of protein per serving. Also, you will get heart–helping benefits from the 100% grape juice, which delivers natural plant nutrients known as polyphenols to help promote healthy circulation. From one serving of this recipe, you will get 120 calories, 6 grams protein, 0.5 grams fat, and 27 grams of carbs.
The preparation time for this recipe is 5 minutes and you will need just 15 minutes to make it. For this recipe, you will need the next ingredients: 1 tablespoon honey, 2 teaspoons cornstarch, 1 cup Welch’s 100% grape juice, 20 oz frozen Brussels sprouts, and ½ diced large yellow onion. You should heat ¼ cup water in a small saucepan over medium-high heat. Then, add onion and cook until it is translucent and most of the water is absorbed (three to four minutes) and stir occasionally.
Then, add honey, cornstarch, and grape juice to the onions. Then, bring it to a boil and stir it frequently as the mixture thickens (three to five minutes). In meanwhile, you should cook Brussels sprouts according to package directions in a medium saucepan, using as little water as possible. When it is cooked, drain any remaining water and toss with grape glaze and serve it immediately.
Pear – coconut overnight oats
Many athletes complain that they do not have much time to prepare an early–morning workout meal. You can make a batch of overnight oats and there is no morning prep to worry about. You will just eat and go. From this recipe, you will get 15 grams sugar, 52 grams carbs, 9 grams carbs, 8 grams protein, and 315 calories. You will need 5 minutes to prepare this meal.
For this recipe, you will need the next ingredients: 2 tablespoons granola, ½ cup chopped pear, pinch kosher salt, ¼ teaspoon cinnamon, ½ cup boxed coconut milk and ½ cup rolled oats. You should combine pears, salt, oats, and coconut milk in a small jar and stir them to combine. Then, cover it and put it in the refrigerator overnight. Then, top with granola before serving.
Mediterranean toast
Athletes are always looking for something quick and easy to fuel their exercise. This is one of the best toasts which you can add to your pre-workout meal because it will fuel your stomach with the needed energy. From one serving of this wonderful toast, you will get 7 grams sugar, 23 grams carbs, 10 grams fat, 8 grams protein, and 201 calories. You will need 5 minutes to prepare this toast and just one minute to cook it.
For this recipe, you will need the next ingredients: salt and pepper to taste, 1 tablespoon feta cheese, 1 tablespoon tahini, 4 – 5 cucumber slices about 1 inch thick, 6 cherry tomatoes sliced in half, and 1 slice of whole-grain bread. You should toast the bread to your liking. Then, top with sliced tomatoes and cucumbers. Then, drizzle with tahini and sprinkle with feta cheese. Then, season with salt and pepper to taste.
Pineapple spinach smoothie
Smoothies are an easy and quick way to get a pre-workout snack. Carbs are essential in pre-workout snacks, but you should not forget to round it out with a little protein and fat, which you will get from chia seeds and Greek yogurt in this smoothie. From this recipe, you will get 25 grams of carbs, 2 grams fat, 8 grams protein, and 147 calories. You will need just 5 minutes to prepare this smoothie.
For this recipe, you will need the next ingredients: 1 teaspoon chia seeds, ¼ large pineapple chopped, 1 cup baby spinach, ½ cup Greek yogurt, and ½ cup orange juice. You should blend all the mentioned ingredients until they are smooth for 30 – 45 seconds. Pour this mixture into a glass and enjoy it immediately.
Pecan granola bars
There are many granola bars that you can find at your stores. But, they are packed with added sugar. You can easily make your own and gain full control over the ingredients. From this recipe, you will get 18 grams of carbs, 15 grams fat, 5 grams protein, and 210 calories. You will need 20 minutes to prepare this meal and 7 minutes to cook it. For this recipe, you will need the next ingredients: 1½ teaspoon vanilla extract, ½ cup honey or maple syrup, 1 cup homemade pecan butter or other creamy nut butter, ½ teaspoon fine sea salt, 1 teaspoon ground cinnamon, 2 cups quick-cooking oats, and 1¼ cup pecan halves.
You should line a 9 – inch square baking pan with one strip of parchment paper and cut it to fit neatly across the base. This parchment paper will help you a lot because it will be easier for you to slice the bars later. You should toast the pecans for maximum flavor. Then, in a medium skillet over medium heat, you should toast the pecans, stir them frequently until they are nice and fragrant. Then, transfer pecans to a cutting board to cool. Then, set it aside 16 of your prettiest pecan halves for garnish and then chop the rest and set it aside.
You should combine the salt, cinnamon, and oats and stir to blend and set it aside. Then, you should pour the liquid ingredients into the dry ingredients. Use a big spoon to mix all the mentioned ingredients together until they are evenly combined and no dry oats remain. Then, add the chopped pecans and stir them until they are evenly dispersed.
Your bars will be more firm as the mixture is drier, so you can stir in extra oats if the mixture seems wet. If you have used super–thick nut butter, then you might need to drizzle in another tablespoon of maple syrup or honey to help it all stick together. Then, transfer the mixture to the prepared square baker and use your spoon to arrange the mixture fairly evenly in the baker.
Then, cover the bottom of a flat and round surface with a strip of parchment paper and pack the mixture down as firmly and evenly as possible. Then, press the reserved pecan halves into the surface to create 4 even rows and 4 even columns. Then, cover the baking pan and refrigerate for at least one hour or overnight. This will give the oats time to absorb the moisture, so the granola bars can set.
When you are ready to slice, then lift the bars out of the baker by grabbing both ends of the parchment paper. Then, use a sharp chef’s knife to slice the mixture into 4 even columns and 4 even rows. If you keep them in your freezer, they can last for several months, while at room temperature they will last for a couple of days.
Power baked potato
This is an energy-boosting spud and you can curb up your pre-workout with it. If you want to consume fewer calories, then use half of the potato. If you do not want the ricotta cheese, you can easily swap it for cottage cheese. You can also use sun-dried tomato pesto instead of basil pesto if you want to have a creative spin.
From one serving of this recipe, you will get 73.7 grams of carbs, 21.6 grams of fat, 24 grams of protein, and 585 calories. You will need 5 minutes of preparation time to make and 8 minutes to cook it. For this recipe, you will need the next ingredients: 1½ tablespoon pesto homemade or store-bought, ¾ cup baby spinach leaves (you can chop if desire), ½ cup part-skim ricotta, and 1 Russet baking potato.
You should wash the potato and pat it dry. Then, poke with fork 4 – 5 times on both sides. Then, put on a microwave-safe plate and microwave at high temperature for 5 minutes. Then, use the oven mitts to flip the potato and microwave for an additional 3 minutes. Then, remove it from the microwave and set it aside. While the potato is cooking, you should mix together the pesto and ricotta in a bowl. When the potato has cooled enough, then split open the potato and stuff in the baby spinach leaves. Then, top with the ricotta – pesto mixture and enjoy it.
