Unflavored instant oatmeal with a scoop of high-quality protein, like whey protein concentrate or isolate. Stir in the protein powder after you cook the oatmeal to avoid a clumpy oatmeal situation.
A half-cup of white rice with about 3 oz. stir-fried chicken breast
Half of a pizza bagel made with low-fat mozzarella cheese
An apple with 2 oz. low-fat cheddar cheese
A tasty protein bar
2 High-protein pancakes with a smear of peanut or almond butter
Smoothie with ½ banana, 1 cup of frozen fruit, almond milk, and a scoop of high-quality protein powder
Related Reading: TRIPLE BERRY SUPERFOODS SUPREME SMOOTHIE RECIPE
1 cup low-fat Greek yogurt with fruit and toasted almonds
Protein powder energy balls. You can check out some delicious Cookie Dough Collagen Balls.
2 Hard-boiled eggs with one slice of whole-grain toast
1 cup Low-fat cottage cheese with fresh fruit
READ MORE: Unshake Up Your Supplement Routine
Things Not To Eat
There are also some types of food you should avoid in the hour or so before a workout to prevent GI issues like heartburn, burping, cramps, gas, or diarrhea during your training. High Fiber Foods—Normally, broccoli and high fiber bread are excellent foods to include in your diet, but consuming anything with a lot of fiber leading up to training is just asking for gas and bloating. Save those high-fiber foods for your recovery meal and opt for easier-to-digest carbohydrate sources. Fatty Foods—Foods that contain a lot of fat take longer to digest and will leave you feeling sluggish. Pre-workout is the wrong time for a slice of pie from your favorite neighborhood pizza joint.
