Simple recipes to eat at least two hours before your workout to recharge] without feeling heavy. Be sure to eat 2-3 hours before training. Otherwise, the body will not have enough energy to work effectively.
But specific nutrients must be present in this meal. If you eat fatty food, it will not have time to digest, so during training, and you will be haunted by a feeling of heaviness, belching, colic. Therefore, it is advisable to eat meals with a minimum of fat but rich in proteins and carbohydrates.
These easy-to-prepare meals can be made in 5-15 minutes, eaten two hours before training, and get all the nutrients you need. They can also be used as a quick, nutritious breakfast.
1. Oatmeal with omelet and banana
There are 13 grams of protein in one serving of this dish, and enough carbs are provided by oatmeal and banana.
Ingredients
- ¾ glasses of oatmeal;
- 2 eggs;
- ¹⁄₂ glass of milk;
- 1 banana;
- 1 teaspoon cinnamon
Preparation
Mash the banana with a fork or blender until pureed. Combine all ingredients in a saucepan. Cook over low heat until the mixture is oatmeal (about 5 minutes).
Read also: Step by Step: How to Make a Delicious Mushroom Ceviche
2. Cottage cheese with strawberries and peanuts
Ingredients
- 1 cup strawberries
- 2 cups of cereals
- 100 g of granular cottage cheese;
- 50 g Greek yogurt
- 30 g of peanuts;
- 1 teaspoon vanilla sugar
- 1 tablespoon lemon juice
- 1 tablespoon honey.
Preparation
Combine curd, Greek yogurt, vanilla sugar, honey, and lemon juice. Layer the cereals, yogurt and curd combination, strawberries (you can add other berries or chopped banana), and peanuts in a glass.
3. Sandwich with tuna and egg
This dish has a lot of protein from the eggs, tuna, and yogurt, as well as carbs from the bread.
Ingredients
- 1 can of canned tuna
- 2 tablespoons of yogurt
- 2 eggs;
- 2 slices of bread;
- parsley or dill.
Preparation
Cut the eggs in half after boiling. Drain the excess liquid from the tuna can, mash it with a fork, add yogurt. Spread the mixture on the bread, place two halves of an egg, garnish with parsley.
4. Yogurt with berries and granola
This dish is high in protein from Greek yogurt and carbohydrates from berries and granola, a sweet mixture of oatmeal, honey, nuts, and dried fruits. If there are no berries - that's okay; granola covers the need for carbohydrates.
Ingredients
- 150 g Greek yogurt 2% fat;
- a handful of any berries;
- 50 g of granola.
For granola:
- 2 cups oatmeal
- 1 cup almonds
- ¹⁄₃ glass of honey;
- a pinch of salt;
- 2 tablespoons of vegetable oil;
- a pinch of vanilla sugar;
- ⅔ glasses of dried berries;
- ¹⁄₂ cup brown sugar.
Preparation
To make granola, combine honey, sugar, salt, and vegetable oil in a saucepan. Heat over low heat until sugar dissolves, then add vanilla sugar and cool. Combine oatmeal, dried berries, almonds, and honey and butter mixture. With your hands, knead it until it's smooth.
Preheat the oven to 160 degrees, put the prepared mass on a baking sheet, and bake for 30 minutes. Finished granola can be stored in the refrigerator for up to two weeks. You can use bananas, various berries, nuts, or dried fruits in place of the listed ingredients.
It is better to cook granola in advance, for example, on weekends. If you don't want to waste time on this, buy ready-made granola in the store.
Combine yogurt, berries, and granola. A tasty and nutritious meal is ready.
5. Cottage cheese casserole in the microwave
This dish will only take 10-15 minutes to prepare. Due to the cottage cheese in the casserole, there is a lot of protein, and thanks to sugar and semolina, there are enough carbohydrates.
Ingredients
- 250 g of cottage cheese;
- 3-4 tablespoons of sugar;
- 2 tablespoons of semolina;
- 2 eggs;
- 1 tablespoon butter
- ¹⁄₂ teaspoon of baking soda.
Preparation
Mix all the ingredients, place in a glass or plastic container, and close the lid. Put in a microwave oven for 8 minutes at 800 watts of power.
6. Yogurt with nuts and banana
Ingredients
- 3 tablespoons of the mixture of nuts;
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds
- 1 banana;
- 2 handfuls of berries;
- 200 g vanilla-flavored yogurt.
Preparation
Cut the banana into slices. Mix all ingredients.
7. Potatoes with tuna and cheese
Because of the tuna and crumbled cottage cheese, this dish is very high in protein.
Ingredients
- 3 medium potato tubers;
- 1 can of canned tuna
- 100 g cream cheese;
- green onions.
Preparation
Peel potatoes, cut in half, and microwave for 10 minutes at maximum power. Check the potatoes' doneness; they should be soft. Open a tuna can, remove the liquid, mash with a fork and mix with cream cheese and green onions.
Take the potatoes out, scoop out the center, and fill with the tuna and cheese mixture—microwave for a couple more minutes.
8. Omelet with vegetables
This dish is high in protein but not in carbohydrates. For endurance training, grapefruit, granola, dried fruit mix, or banana can be used as a dessert.
Ingredients
- 2 eggs;
- 2 egg whites;
- 1 bell pepper;
- 1 onion;
- 250 g of mushrooms;
- 75 ml of milk;
- green onions or parsley;
- ¹⁄₂ tablespoon flour.
Also read: How to Prepare a Full English Breakfast
Preparation
Cut the onions into cubes and fry until transparent. Chop the mushrooms as the onion cooks, place in a skillet and fry until the moisture evaporates from them.
Cut the bell pepper into strips. Add to a skillet with onions and mushrooms and leave covered for 1-2 minutes to soften the pepper. Mix green onions, milk, flour, and egg whites. Pour this mixture over mushrooms and peppers. Cook with the lid on until tender.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker
