WHAT TO EAT before going to the gym can be a bit of a head-scratcher.
You don’t want too much that you’ll be feeling bloated and sluggish, but you don’t want too little that you’ll crash halfway through the session.
The best pre-training food is something that will provide you with a boost of energy with a little fat too.
The former means carbohydrates so things like wholemeal or spelt bread are good options for a slower energy release, while fruit provides a more rapid spike.
We’ve come up with a few options for you which can be had first thing in the morning or after work, whichever is your preferred training time.
Wholemeal bread/nut butter and chopped banana
This is a favourite pre-training breakfast as it’s very easy to make and has everything you want for that morning spin class or circuit training.
The bread provides the carbs, the nut butter the fat and the bananas will give you the kick-start you need. The fact there’s potassium in the latter also makes them a real gem as this is one of the things we lose most of while we exercise.
Try the choc, nut and seed butter from Irish sports nutrition company Wyldsson. There’s almond, hazel and cashew nuts with a dash of Belgian chocolate in there.
If you’re training in the evening make them the night before and put them in tin-foil.
French toast with cream cheese
This is probably the more leisurely Saturday or Sunday morning pre-training meal when you’ve a little more time on your hands.
Still, it’s worth making the effort to treat yourself to something extra tasty. And it’s really not that difficult anyway.
Cut two thick slices of wholemeal or spelt bread. Toast them and in the centres of each make a slit with a knife.
Next, place a teaspoon of full fat cream cheese into each slit, this gives you the fat and carb supply already.
But we’re going to add some spice to it by coating each in a layer of whisked egg mix.
One egg per slice is enough.
Fire up the frying pan with some olive oil and when hot, place the toast on it, turning over after a minute until done.
If you feel your session will be longer or harder than usual, lash on some marmalade.
Yoghurt and berry mix with sliced almonds
We’re going back to basics here again. No bread, plenty of berries.
If you’re training after work use a large plastic container (400ml) to store this. If it’s at home in the mornings use a large glass.
Start by pouring a good helping of full fat yoghurt into the bottom.
Next place a mixture of seeds (flax, chia, sesame, sunflower) and a layer of berries (goji, cranberries, blueberries, strawberries) and top with a smaller yoghurt layer.
Add a little syrup or honey and top with sliced almonds.
Now you’re ready to hit the gym!
