I eat these whole foods as a pre-workout meal or snack and get great energy in the gym. For the last 12 months since I started my after-40 fitness journey, these foods never failed to fuel my workouts well. As a teenager or in my twenties, it didn't matter much what foods I ate before training, I always had a high energy level even if it was a martial arts training that lasted 2-3 hours or strength training. Now, at nearly 50, things aren't the same. If I don't consume the right foods, my energy level drops before I do half of the training session, and there are a few things I learned I have to pay attention to for a good energy level, have strength, and endurance in the gym:
1. Breakfast matters a lot!
My workout day has a good start or not depending on what I have for breakfast. I usually eat 3-4 medium-boiled whole eggs with some vegetables on the side (100 - 200 grams of baked red beets in most cases), a cup of organic rolled oats uncooked with 30-40 grams of
roasted pumping seeds (sometimes walnuts or almonds instead), a medium banana or 100 grams of blueberries, and a spoon of organic raw honey. I used to add a cup of Greek yogurt as a protein source, but not anymore as I decided to reduce dairy product consumption because it might be the number one food that lowers testosterone levels in men. I'm not sure about this, and I am currently researching it. Until then, I decided to reduce dairy products in my diet and take a protein supplement but I haven't decided yet what brand to choose.
2. The right pre-workout snack 15-30 minutes before the workout boosts energy level
One or two medium bananas and two squares of dark chocolate (at least 75% cocoa solids) 15-30 minutes before training proved to be a great energy booster.
3. Eating enough protein and good fats
Eating enough protein and good fats (pumpkin seeds, almonds, or walnuts) at meals before working out is crucial for a good energy level throughout the workouts. My training goes great when I have at least 80 grams of protein and 40-50 grams of healthy fat split into two meals (breakfast plus a snack) before gym time. Since I reduced dairy consumption, I added lean meat at breakfast with those 3-4 bollied eggs. In most cases chicken breast or pork chops. Depending on how hungry I wake up, I might eat the eggs at breakfast or later as a snack.
4. A proper hydration makes a difference
I also noticed that if I drink a glass of water every half an hour or so after breakfast, it helps. I feel how my body is digesting and absorbing nutrients better, my muscles get hydrated and ready for action, and no muscle cramps in the gym. I always start the day with a glass of water immediately after I wake up on an empty stomach. I've been doing this for 20-plus years for health benefits. Then I have breakfast and drink slowly one or two glasses of water within 15-20 minutes. If I'm having coffee that morning, I usually drink one glass of water before and another after finishing coffee. By the time I'm heading to the gym, I'll have at least two more glasses of water. Right after entering the gym, I drink about one glass of water, warm up, do one or two sets, and start taking a sip of water after almost every set. By the time I finish working out, I'll have at least 3-4 glasses of water.
