"When it comes to eating for your workouts, you'll want to focus on foods that support higher intensity training and incorporate quality sources of carbohydrates," says Jacqueline Alwill,  founder of Brown Paper Nutrition and resident nutritionist for the October Prevention Virtual Walk.

Jacqueline suggests that pre-workout meals should contain foods like bananas, dates, oats, wholegrain bread, or wholegrain crackers. You could even combine a few of these foods to make a delicious snack such as banana in some oats with nut milk, or sliced banana on top of toast or crackers. Need some inspiration? Here are her favorite go-to pre-workout breakfast recipes: 

Frozen Berry Bowl

Serves 1

  • 1 frozen banana+
  • 1/2 cup frozen berries+
  • 1/2 avocado
  • To serve: seasonal fresh fruit (opt), granola/oats, nuts and seeds

Place frozen banana, frozen berries, and avocado in a food processor or blender and blitz until creamy and uniform in texture. Top with seasonal fresh fruit, granola or muesli, nuts and seeds and serve. It’s important to freeze the banana and berries (you can use store-bought frozen berries) the night before so it creates the creamy texture in the bowl.

Pecan Spiced Granola

  • 1 cup pecans
  • 2 cups oats
  • 1 cup coconut
  • 1 cup almonds, roughly chopped
  • 1/4 cup coconut oil melted
  • 3 tablespoons maple syrup – or 1/3 cup rice malt syrup
  • 1 1/2 tablespoons ground cinnamon
  • 2 teaspoons ground nutmeg
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground ginger

Preheat oven to 150C and line a large baking tray with greaseproof paper. Combine pecans, oats, coconut, and almonds in a large bowl and toss gently. Melt together coconut oil, maple/rice malt syrup, and spices. Stir coconut oil combo through the dry ingredients until well coated, spread across baking tray then pop in the oven. Cook for 10 minutes, turn the ingredients, and cook a further 10 minutes. Allow to cool on a tray then store in an airtight container.

Turmeric Eggs

Serves 2

  • 5 free-range, preferably organic, eggs
  • 2 tablespoons coconut cream
  • 1/2 teaspoon ground turmeric
  • pinch sea salt and black pepper
  • 2 teaspoons coconut oil

Whisk together eggs, coconut cream, turmeric, sea salt, and black pepper in a bowl. Heat a frypan on medium heat, add coconut oil, then cook eggs either as an omelette light scramble for a few minutes. Serve with avocado, chilli, spring onions, and fermented veggies if desired.


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