Are you aiming to build muscle or preparing for an intense 60-120 minute workout? Your body requires proper fuel for peak performance and to prevent muscle catabolism. A well-balanced, gut-friendly breakfast consumed 30-60 minutes before your morning session can provide the energy you need to excel.

By Nichole Ahn

The Ideal Pre-Workout Meal

Consume a small meal that combines:

• Prebiotics

• Probiotics

• At least 15g of protein

• Approximately 30g of carbohydrates

This nutritional profile supports both your workout goals and digestive health.

Probiotic-Rich Greek Yogurt Parfait with Prebiotic Toppings

Ingredients:

• 1/2 cup (227g) plain Greek yogurt

• 2 tablespoons rolled oats

• 1/4 banana, sliced OR 1/3 cup blueberries

• 2 tablespoons chopped almonds

• 1/2 tablespoon of ground flax and chia mix

Instructions:

1. In a bowl or glass, layer half of the Greek yogurt.

2. Add half of the rolled oats, fruit, and chopped almonds.

3. Repeat with the remaining yogurt and toppings.

4. Sprinkle the flax-chia mixture as a final layer.

Nutritional Breakdown:

• Greek yogurt: Provides probiotics and approximately 10g of protein.

• Rolled oats: Offer prebiotics.

• Banana/Blueberries: Contain prebiotics, fiber, and antioxidants.

• Almonds: Provide additional protein and healthy fats.

• Flax-Chia: Adds fiber, omega-3s, antioxidants, protein, minerals and aids in blood sugar and digestive health.

Macronutrient Profile:

• Protein: 17g

• Carbohydrates: 26g

• Fat: 15g

• Total Calories: 300 kcal

Benefits for Gut Health

1. Probiotics: The Greek yogurt contains live cultures that can help populate your gut with beneficial bacteria, supporting digestive health and immune function.

2. Prebiotics: The oats, banana, and flax-chia act as food for the good bacteria in your gut, helping them thrive and multiply.

3. Fiber: The combination of oats, fruits, and nuts provides a good amount of dietary fiber, which is important for maintaining a healthy digestive system.

By combining these ingredients, you create a delicious and nutritious breakfast that supports your gut health while fueling your body for exercise. This carefully crafted meal will provide your body with the necessary nutrients to power through your workout while promoting overall well-being. 

This meal combines the protein from eggs with the complex carbohydrates from sweet potatoes, offering a nutritious start to your day.

Ingredients:

• 2 large eggs

• 1 medium sweet potato (about 150g)

• 1/4 avocado, sliced

• 1/4 cup (40g) black beans (cooked)

• Salsa or hot sauce (optional, for flavor)

Instructions:

1. Cook the Sweet Potato: Peel and dice the sweet potato into small cubes. Boil or steam until tender (about 10-15 minutes), or microwave for about 5-7 minutes until soft.

2. Cook the Eggs: While the sweet potato is cooking, prepare the eggs according to your preference (scrambled, poached, or fried).

3. Assemble the Bowl: In a bowl, layer the cooked sweet potato, black beans, and eggs. Top with sliced avocado.

4. Add Flavor: Drizzle with salsa or hot sauce if desired.

Macronutrient Profile

Protein: 20g

Carbohydrates: 31g

Fat: ~15g (from avocado and eggs)

Total Calories: ~400 kcal

Benefits:

• Protein: The eggs provide high-quality protein essential for muscle repair and growth.

• Carbohydrates: Sweet potatoes offer complex carbohydrates for sustained energy.

• Healthy Fats: Avocado adds healthy fats that support overall health.

• Fiber: Black beans contribute fiber, which aids digestion and keeps you feeling full.

Enjoy this meal about 1-2 hours before your workout for optimal performance!