By "hitting the wall" I refer to the point at which your body no longer has any energy to continue. Sometimes this occurs simply as a function of duration and intensity, while other times it's simply a matter of not having the proper quality or amount of fuel in your body to begin with.
So with that in mind, here are 2 of my personal favourite pre-workout/competition meals that are not only highly nutritious, but will also help fuel your performances like never before!
Pre-Workout Meal #1 - Blueberry Buckwheat Pancakes
No wheat, no dairy, and nothing but high quality carbohydrates, healthy fats, and antioxidants for a great exercise session.
This recipe will yield about 4-5 pancakes.
Prep time: 5 minutes
1 cup buckwheat flour
1/4 cup ground flaxseed
1 cup rice/nut milk
1/2 cup water
2 cups blueberries
4 dates
1 tsp baking soda
1 tsp baking powder
pinch of sea salt
How to prepare:
- Blend all ingredients (except for the blueberries) in a food processor or blender;
- Add the blueberries to the mixture;
- Heat pan on medium heat and use coconut oil to lubricate;
- Use a ladle to add pancake mixture to pan and cook and low-medium heat until ready.
- Serve with agave nectar, maple syrup, or honey
Pre-Workout Meal #2 - BananaMania Smoothie
Liquid meals are incredible since they're easier on the digestive tract and allow for optimal nutrient absorption. This smoothie is one of my all time favourites and is featured in my book, Eating for Energy.
The banana provides great pre-exercise carbs (and other valuable nutrients for exercise), while the coconut (water and meat) provides the perfect balance of electrolytes and healthy fats (MCTs) for sustained performance.
You can buy young coconut at most asian/chinese markets in your area. They're only $1-2 each and totally worth the time and effort.
By far, BananaMania is one of the best smoothies you will ever experience!!!
You can also click here to watch me make this smoothie
Prep time: 5 minutes
1 banana
1 young coconut (meat and water)
2-3 tbsp cinnamon
2 tbsp ground flaxseeds
1 cup raw cashews
How to prepare:
- Using a cleaver, chop off the top of the coconut.
- Pour coconut water into blender and scoop out the fleshy coconut meat with a spoon and add that into the blender as well.
- Add all remaining ingredients into the blender and blend away!
How to Time Your Pre-Workout/Competition Meals
You should allow yourself to finish these (and any other) meals at least 3 hours before exercising, especially the pancakes or any other solid food. For smoothies, since they're liquid, 2 hours before should suffice.
If you need a quick fix before your exercise session or competition, fruits such as dates (readily available glucose) are great!
YURI
p.s. forward this post to anyone you know who works out or exercises regularly. It's amazing how poorly most "fit" individuals eat!
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