Fuel Your Body
Just like a car needs fuel to run, your body needs food to function; neglect either, and you’re destined for a breakdown. Keep reading to grab 5 quick meals to keep you energized during your workout.
Your work day ends at 5pm and you are determined to make it to your evening workout, whether it’s at Fight into Fitness or another establishment. However, since time is limited, you have less than an hour to make it to your scheduled class and haven’t eaten anything since lunch.
Your two choices:
- Muster up enough energy to get through an hour of fitness on an empty stomach
- Find a quick meal that gives you the energy needed for a solid workout
You remember having a lackluster workout the last time you went without food. With that, you decide to go with Option 2.
But what does it matter? People workout in the morning before having breakfast and seem to do just fine? That’s because your body uses stored energy called glycogen to help you get through your workout in the morning. In the evening, your body uses glycogen throughout the day so it’s generally lower in the evening.
But we aren’t talking about morning workouts, but evening workouts. Especially if you take any evening classes at Fight Into Fitness located in Rockville, MD.
Keep reading to learn why the right nutrition of carbs, proteins and healthy fats can propel your workout and 5 quick meals you can make.
Importance of Carbs, Protein, and Fats for Boxing Workouts
Carbohydrates are key to help you power through any workout, especially boxing. Carbs provide energy to your body to pack powerful punches, defend yourself and keep your feet moving. Because carbohydrates are quickly digested, it fuels your muscles so they don’t tire as easily.
Protein will give your body what it needs for muscle recovery, growth and it helps reduce soreness. During your workout, you may not think protein is going to get you through it, however, it provides the foundation for muscle repair and can offer a secondary energy course during intense exercise.
Fats provide a steady supply of energy to get you through your workout and give you the energy needed for explosive moves and HIIT workouts. So when you hear the 30 second bell and you have to give it all you got, you can feel confident you’ll make it to the end.
5 Quick Meals to Keep You Energized
A pre-workout meal can significantly impact your workout performance. Here are 5 quick and easy pre-workout meals/snacks that include carbs, protein and healthy fat.
Greek Yogurt with Berries and Nuts
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- Carbs: Berries
- Protein: Greek Yogurt, Nuts
- Fat: Nuts
Rinse the berries and pat them dry with a paper towel. In a bowl, add in the Greek Yogurt and top with the berries. Sprinkle with the nuts. If desired, add in a little maple syrup.
Whole-Grain Toast with Avocado and a Boiled Egg:
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- Carbs: Whole-grain toast
- Protein: Egg
- Fat: Avocado
You can make the eggs in advance. In a small pot, boil water. Once boiling add up to 4 eggs (you only need one for the snack) and boil for about 15 minutes. Let eggs cool. You can speed up the process by running cool water over them. Deshell the eggs. Place left overs in the fridge. Get your ripe avocado. Outside should be a dark green. Cut avocado in half, remove the pit and scoop out the flesh. Mash avocado with a fork and spread on a piece of toast. Add salt and pepper to taste.
A Handful of Trail Mix:
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- Carbs: Dried fruit
- Protein: Nuts and seeds
- Fat: Nuts and seeds
You can make your own trail mix or buy it in the store. To make yourself, add these ingredients together. Almonds, walnuts, cashews, sunflower seeds, raisins, cranberries, and banana chips. Mix and match however you please.
A Smoothie with Protein Powder, Fruit, and Yogurt:
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- Carbs: Fruit (mixed berries)
- Protein: Protein powder, Yogurt
- Fat: Yogurt, (optional) nut butter
Blend 1 cup of fruit either frozen or fresh, ½ cup plain Greek yogurt, 1 scoop of protein powder, ½ cup milk (dairy or plant base), ¼ cup water, and ice. Pour in a big glass and drink!
Rice Cakes with Peanut Butter and Banana:
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- Carbs: Rice cakes, Banana
- Protein: Peanut butter
- Fat: Peanut butter
Spread a layer of peanut butter on the side of a rice cake. Slice up half of the banana and place slices on top of peanut butter.
Food for Thought
It’s important to fuel your body before a workout to optimize performance and prevent injury. Eat about 1-2 hours before your workout so that your body has time to digest and use it as fuel during your exercise.
Experiment with different pre-workout meals to find out what works best for you. If you have additional questions, our coaches at Fight into Fitness are here to help.
If you are looking for a great workout, come join us at Fight into Fitness. Thinking about boxing? Try out our single class pass!
Just like you put fuel in your car, remember to Fuel Your Body too!