Bananas
Known as ‘nature’s powerhouse’, bananas provide strength from carbs that take you through the workout with ease. The fruit is also rich in potassium, which aid muscle repair.
Granola and oats
Oats give the best slow release of energy and can sustain you well, whether at work, a run or at the gym. They are also packed with fiber and protein. Add some protein powder to your bowl.
Egg whites
Eggs also have slow release carbs. Egg whites have potassium, magnesium, calcium as well as vitamins like riboflavin and selenium. One egg white provides about five grams of protein, minus any fat.
Dried fruit
Half a cup of dry fruit makes for another great power-boosting snack. It’s also handy if you are travelling to the gym straight from office and cannot prepare a mini meal. Berries and nuts have simple carbs that provide energy. Eat a mix of high-fiber pistachios, almonds and raisins.
Coconut water
This may not be a solid food, but it is hailed as a superfood, all the same. Coconut water has electrolytes and potassium that keeps you fueled. You can also use it as a base for your green smoothie.
Quinoa
The ancient grain is is chock-full of carbs and proteins that help you you feeling full and energised through your workout. For an interesting variation, cook a cup of quinoa with a vegetable of your choice.
HOW MUCH?
An apt pre-workout meal should have 500-600 calories and should be eaten two hours before a workout.
Always drink enough water an hour or two prior to working out to avoid muscle fatigue and dizziness.
