We all know the importance of a healthy and nutritious diet. But what are some excellent pre or post-workout meal ideas that will help you fuel up your fitness routine?
Oatmeal is one thing to think about, as it contains quick-digesting carbs that can boost our energy levels during workouts (or in between meals). Besides, it has been the go-to food for many years because of its ease of use in different dishes and its ability to provide sustained energy throughout the day.
Oats also contain plenty of fiber, which can help with digestive health and hunger control after workouts or other periods when you cut back on calories. Here are three oatmeal recipes with different final products:
Pre-Workout Oatmeal Ideas
Overnight Oats Recipe
This recipe uses rolled oats soaked overnight, which makes them softer than typical oatmeal. You’ll enjoy a moist texture and tender bites while getting ready for your morning exercise session! According to taste preferences, add other ingredients like honey, fruit, cinnamon, peanut butter powder. For instance, you can make fruity overnight oats. It is an easy overnight oats idea made from canned fruit packed in the juice to make the most delicious breakfast cereal ever! Add some milk (or water) before bed, then enjoy this healthy treat after waking up in the morning. It provides carbs for instant energy and calcium, which helps prevent fatigue during workouts (fundamental if not eating breakfast).
Overnight oat recipes usually consist of rolled or steel-cut oats soaked overnight with milk. Oats make up one part of the three-part meal plan during competitions, but many athletes use them during their busy schedules.
Oatmeal with Blueberries and Chia Seeds Recipe
This recipe is all about making use of our current favourite berry, blueberry! You can bake it into oatmeal for a fruity burst. You can also buy chia oatmeal online and top it on yoghurt. Either way, you’re adding omega-rich chia seeds to your diet as well.
Oatmeal Protein Shake
Make a protein shake with oatmeal and add banana, peanut butter, soy milk, and vanilla extract. Drink this about 20 minutes before you work out to give your body some fuel for the intense activity ahead of it.
Post-workout Oatmeal Ideas
Green Apple Cinnamon Granola Oatmeal
Another great way to fuel before working out is by having a green apple granola bowl! This meal contains plenty of fiber, which can help slow down digestion so that it’s not too quick when exercising for long periods. It also has natural sugars to provide energy while holding off hunger pangs until post-workout breakfast arrives (or lunch).
Baked Pumpkin Oatmeal
For those looking for something filling with no artificial flavours, baked pumpkin oats might be just what you need! The oatmeal is not only high in protein but also contains pumpkin and other natural flavourings. It will keep you full for hours with its fiber, magnesium, iron, potassium, calcium, and vitamin C. These are essential nutrients to replenish your body after a workout.
Oatmeal Cooked with Almond Milk
Oatmeal cooked with almond milk topped with yoghurt/Greek yoghurt and flaxseed oil (omega-fatty acids). If you’re looking for something a little more substantial, this post-workout dish could be just what you need. Oatmeal is rich in complex carbohydrates. It’ll provide long-term energy to help you work out harder. After a challenging workout, the protein in the almonds, yoghurt, and flaxseed oil will repair muscle tissue.
Healthy food is essential before and after a workout. It’s best to eat something high in protein, carbohydrates, fiber, or fruit for your pre-workout meal. The goal here is to provide fuel for the workout so you can avoid hitting that “wall” at mile six (or less). After the workout, it’s good to keep refuelling with carbs because they will help replenish glycogen stores and give energy back. Post-exercise snacks are also helpful if you want an extra boost of nutrients such as Vitamin C and B12 from citrus fruits or berries like blueberries or strawberries, which may be low in calories but have lots of nutritional value.
These recipes will help provide fuel before or after workouts that are both healthy and delicious! Give them a try, and feel free to experiment with different flavours or food combinations as you see fit!