Organic Pre-Workout Meals You Can Try

The growing trend of people opting to work out in Malaysia has truly reached new heights. More and more people in Malaysia are heading towards the gym in order to start developing a better and a healthier lifestyle. But one aspect that people tend to overlook is their pre-workout meals. Pre-workout meals mean serious business since you have got to pump iron, you may have miles to run or walk, yoga strength training poses which need to be executed, and certain high intensity exercises to activate all those hard earned muscles in your body. And keep in mind that no wimpy bowl of sugary cereal or even a donut is going to come close to cutting it.

And thinking about skipping your pre-workout meals will only worsen things. Your body needs to be given some proper fuel in order to produce energy and without having quality fuel, your metabolism gets the message that it needs to slow down in order to preserve what calories you do have left in your body or worse, attempt to eat away at your muscles when it your body runs on empty. This does not just lead to a damaged metabolism, but it also wreaks havoc on and on your blood sugar levels and it certainly ruins your performance, along with muscle maintenance. So you will need to give your body what it needs and by doing that your metabolism and workouts will both benefit immensely.

THE IMPORTANCE OF PRE-WORKOUT MEALS
But pre-workout meals are always important to customise in order to optimise your digestion, energy, and also the overall performance. Even though a heavier meal might keep you full for a longer period of time, it is most likely to leave you with a tummy ache if you happen to workout right after, or it may leave you feeling tired and ready for a nap. It is also important for you to not overdose on the sugary foods right before your workout, because though they will give you a quick shot of energy, refined sugars may also rebel against you through the fatigue you would normally experienced 30 minutes later due to a blood sugar crash.

They are also inflammatory, not something that is going to care for your muscles. Your body requires quality fuel from amino acids, which will aid in stoking those muscle fibres and get them ready to roll, some type of whole food based carbohydrate with fibre to slow down the release of sugars into the bloodstream, and a little bit of fat to help your body stabilise the blood sugar further. If you are planning on doing a light workout, you would want to choose just a small snack instead of a large meal, but if you have a long workout ahead such as a run, heavy weights, or a longer session at the gym, make sure that you eat something a little more filling and a heavier meal overall. Here are a few great post-workout meals and snacks for you to keep on hand on a regular basis. These can also easily be turned into meals when paired together or eaten alone as a quick snack as they all make top notch fitness foods.



OATS
Oats pack fibre, potassium, protein, and they are usually digested pretty easily by our bodies. Eating a smaller serving instead of a bigger bowl, and using almond milk instead of dairy milk will help you to make the oats lighter on your stomach. Oats are also another great source of magnesium needed for energy, and can be prepared or soaked overnight. Generally, a quarter cup serving of oats is plenty for you before a workout. You may consider adding in some chia seeds, raisins, and also some coconut yogurt if you want to go for a more filling option. Or, you could turn them into muffins for quick bites on the go!



BANANAS
Bananas tend to pack potassium, B vitamins, and also magnesium, and bananas are foods that you probably already love to eat pre-workout, which is obviously a great thing. These fruits also offer fibre to ensure that your blood sugar remains stable, and they also enhance blood flow to your muscles, it comes as no surprise why so many people tend to consider them as the perfect pre-workout food! You may choose bananas that are slightly spotted which are likely to digest easier and they also offer a sweeter treat. Bananas are also naturally energising and also calming at the same time to maintain a longer and steadier stream of energy and a good mood to boost your pre-workout motivation. Plus, they are nature’s favourite travel food, as we all happen to know.



COCONUT BUTTER
This healthy fat is without a shadow of a doubt packed with pure benefits. Coconut butter is truly a miraculous food when it comes to providing energy to your body. Unlike coconut oil, coconut butter has way more fibre, protein and the enzymes needed to aid in digestion. It is also great for low carb eaters or anyone out there wanting a quick source of healthy fuel. Coconut’s fats are also digested relatively quickly and are easier unlike some other fats, so it will not sit heavy on your stomach in a small amount. Two tablespoons of it is plenty as a pre-workout snack, or you could just add a tablespoon to your oats or even a smoothie if you would rather prefer that. You can buy it or make your own at home or even try a blueberry flavour for a fun flavour spin and a better replacement to jam.



PEANUT OR ALMOND BUTTER
Peanut butter and almond butter are both packed with protein, peanut butter contains 8 grams per 2 tablespoons and almond butter contains 7 grams per 2 tablespoons. Many people just happen to eat a couple tablespoons of these before a workout and then they call it a day, while others opt to add them into smoothies, shakes, oatmeal, or even a sliced banana for something that will be far more filling. These nut butters are also packed with magnesium, B vitamins, fibre, and also potassium so they are excellent foods for your muscles, brain, and also your heart.



QUINOA
You should try quinoa, the seed like grain that is packed with protein, B vitamins, magnesium, iron, and is even a complete protein source. You can choose to either cook up a bowl of quinoa or use quinoa flakes to make your very own pre-workout muffins, you can also mix them with bananas, sweetener, chopped apples and also raisins, and baking them just like you would bake some muffins made with oats. Or, you could try adding a few quinoa flakes into a smoothie to add a creamier texture just like you would with your oats. Either way, quinoa is a great source of food to power you through a gruelling workout and it will also digest more slowly than refined grains will.



CHIA SEEDS
Chia seeds is one of the favourite pre-workout foods of the people out there and there is a reason why, which is because chia seeds are a complete protein source, they are packed with fibre, magnesium, iron, B vitamins, and they are also relatively easier to use. You may try stirring them into anything, try blending them up into a smoothie, or you can just mix them with some water as a pre-workout energy gel. These seeds were even used by the ancient warriors for those lengthy battles due to their filling factor and their punch of nutrition!



BERRIES
Berries are a fruit that everyone should choose to keep on hand. Period. No matter what berry you would like to choose from the most common of them all such as the blueberry and strawberry, heading onto the more exotic options such as açai and goji, just try your best to get your berries in each day however you can.

' Pre-workout is most certainly a great time for you to consume berries because they will add natural carbohydrates but they are also easy to digest fibre to stabilise your blood sugar levels. Berries are also anti inflammatory so that way they can help you nourish your muscles during heavy lifting and cardio. And let's be honest, they are also just a delicious excuse for you to add even more fresh food into your day however you can, am I right?

Thank you.