Feb 5, 2018

 by Stephen Conca

PROTEIN OATS IS THE PERFECT PRE-WORKOUT MEAL, AND REALLY SUCH A GREAT WAY TO START YOUR DAY!

So what should a pre-workout meal consist of?

The ideal pre-workout meal should have some protein, some carbohydrates, and a little healthy fat. Yes, carbs! Carbs give you energy, and before and after your workout is the best time to consume them.

So again, it depends on your personal goals, but ideally, you'll aim for something close to this:

• 20 grams of protein
• 20-40 grams of slow digesting carbohydrates like oatmeal, sweet potatoes, beans, fruit, or wild rice (slow-digesting carbs produce a relatively slow increase in blood glucose and a modest insulin release in response)
• About 5 grams of healthy fat (much more than this can slow down the digestion of protein)

And another thing to remember: the longer or harder your workout is, the more carbohydrates you need beforehand.

Not everyone wants to have Eggs for breakfast and I think many are uncertain about plant-based proteins as to if they are a carbohydrate, protein or a fat. Most foods have a combination of the 3 macronutrients. For example, broccoli, which is a vegetable and is also part of the carbohydrate family, also contains protein! In fact, one cup of broccoli contains 4 grams of protein, containing over 40% of its calories by weight.

HERE ARE A FEW OTHER EXAMPLES OF PLANT-BASED PROTEINS:

• Steel cut oats 1/2 cup: 12g
• Hempseeds 1TBS: 11g
• Rolled Oats 1/2 cup: 6g
• Kidney beans 1/2 cup: 7g
• Sprouted whole grain bread 1 slice: 6g
• Quinoa 1/3 cup 6g
• Almonds 1oz 6g
• Natural peanut Butter 1Tbs: 5g
• Peas 1/2 cup 5g
• Broccoli 1 cup 4g
• Walnuts 1oz 4g
• Sweet Potato (1) 4g
• Spirulina/chlorella 3g
• Banana 1g

CRUNCHED FOR TIME PROTEIN & OATS RECIPE AS PHOTOGRAPHED 20G PROTEIN, 30 CARBS, 4G FAT

-1 serving Quick Oats

-I used water, but go ahead and use Almond milk or other

-1/4 cup Protein 4 Oats

Mix.

SAY YOU HAVE A LITTLE EXTRA TIME, YOU COULD TRY THIS RECIPE

-2/3 cup Rolled Oats

-1/4 cup Protein 4 Oats (optional)

-Slivered almonds, macadamia nuts, walnuts, or pecans

-Almond or Coconut Milk

-Toss in some Chia and/or Flax seeds

-How about some raisins, dried cherries, or even some frozen berries

Now, that is a delicious & complete Pre-Workout Breakfast!

If you choose to eat a Pre-Workout meal of Protein & Oats, I would recommend eating about 1-1.5 hour before your workout. If you are in a pinch and have less time than that to eat, don’t workout on an empty stomach. Many of us have become a huge fan of this high-quality professional Protein drink called Cafe Select that has

• 20g Protein
• 1g Fat
• 100mg Natural Caffeine
• Gluten Free
• 100 Calories when mixed with water & Ice

Why we love the Protein 4 Oats? It takes your oatmeal and turns it into a delicious protein packed meal while only having 2g sugar & 3g carbs! The powder is designed to be mixed with oatmeal to provide a great texture. It is also a combo of Casein & Whey!