5 Best Pre Workout Meals

As important as exercise is for kids’ all-around health and growth, working out in kids tends to have more strain on their body, therefore, kids need to have a little healthy snack before and after every workout. Our 5 Pre Workout Meals will help you get the desired energy required for working out effectively and also repairs your muscles to fuel muscle growth. Working out on an empty stomach could make your kid extremely sluggish during the day. This can also cause slow repair of muscle fibers, resulting in increased recovery times and potential injuries. 

Even as a pre-workout diet is important, exercising with a full stomach is not ideal for kids, therefore, eating at the right time is important.

Nutrient needs

Besides getting the right amount of calories, it takes a variety of nutrients to keep young athletes performing at their best: 

Vitamins and minerals: Vitamins and minerals: Kids need a variety of vitamins and minerals. Calcium and iron are two important minerals for athletes:

1. Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables.
2. Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, fortified whole grains, nuts, and seeds beans.

Protein: Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet. Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Too much protein can lead to dehydration and calcium loss.

Carbohydrates: Carbs provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbs, but for a young athlete, they’re an important source of fuel. There’s no need for “carb loading” (eating a lot of carbs in advance of a big game), but without carbs in their diet, kids will be running on empty. When you’re choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.

Here’s a list of 5 Pre Workout Meals that are considered ideal to eat before a workout: 

Paneer Roll

Description: This paneer roll should contain stuffing like paneer tikka, green chutney, and mix veggie salad. The wrap consists of whole wheat dough. So overall this is a healthy paneer roll. Should be eaten 1 hour before a workout. 

Quantity: 1 roll of paneer roll 

Calories: 197 calories

Dahi (curd) with Nuts and Fruits

Description: Mixing curd and diced fresh fruits like apple, pineapple, pomegranate, banana, strawberry, etc. Curd, which is the main ingredient in this recipe, is a rich source of calcium and good for the digestive system. Should be eaten 1 hour before a workout.

Quantity: 1 bowl of curd and Fruit

Calories: 153 calories

Granola Bars

Description: The granola bars should contain oats, nuts, coconut, and dried fruit. Which will be high in fiber, protein, vitamins, and minerals. This should be eaten 30 minutes before the workout.

Quantity: 45g or 1 bar

Calories: 186 calories

Oats with Nuts and Fruits

Description: This oatmeal should contain cinnamon, coconut or almond milk, and fruit. It would be rich in fiber, protein, a lot of vitamins, and minerals. Should be eaten 1 hour before a workout.

Quantity: 1 bowl 

Calories: 190 calories

Bread with Peanut Butter and Banana

Description: This dish contains whole grain bread, peanut butter, and banana. Eat this 30 minutes before workout.

Quantity: 1 slice of bread, 1 tablespoon of peanut butter, 1 whole banana.

Calories: 186 calories

References

 Before a Workout- What to Eat and When written by Vaishnavi Nagaraj  (https://parenting.firstcry.com/articles/magazine-when-and-what-to-eat-before-a-workout-for-fruitful-result/?amp)

Feeding Your Child Athlete (https://kidshealth.org/en/parents/feed-child-athlete.html)

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