Ideally, start your meals at least one hour before training, to give your body time to digest food and to store the necessary energy to carry out your activities, specially if you are into demanding sports.
Toast and bread are simple carbohydrates that help provide the body with fast energy. Although healthier than a fat full breakfast, they are recommended only for those who have more time before training, because fibers decrease the absorption time of carbohydrates in the body.
Eggs are ideal complements for a pre-workout meal, as they are rich in protein, albumin and amino acids that prevent catabolism and help in gaining lean mass.
Smoothies are also practical options for pre-training and breakfast. Just mix milk or water with fruit, and your smoothie will be ready to be consumed. You can even go drinking on the way to the gym or to your sports’ club.
To prepare your smoothie, give preference to more energetic fruits like bananas, açaí and avocado. If you have lactose intolerance or do not consume food of animal origin, vegetable milks and water will be perfect for the final touch.
You can also add oats, flaxseed and chia to give you more satiety and increase your smoothie’s nutrients.
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Making your own Açaí bowl from home
Add to a high powered blender:
- 1 packet (100 grams) frozen acai berry packet
- 1 big frozen banana
- 1/2 cup frozen strawberries
- 1/2 cup frozen blueberries
- 2 tablespoons peanut butter
- 1 coffee spoon chlorella
- 1 table spoon vegan protein powder
Top your bowl: (Below are my recommendations; add your favorite toppings and add to your desired quantity. These topping suggestions are for one Açaí bowl.)
- 1 tablespoon honey (if you don’t add this on top, I recommend adding it to the mixture beforehand)
- Handful vanilla almond granola, or a similar store bought/homemade granola
- Fresh fruit: such as fresh strawberries, raspberries, blueberries, and banana: fruit sliced thinly or chopped
- 1 tablespoon chia seeds
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