As sports day season arrives, many of us are thinking about the best way to fuel up before exercise. Whether you're a parent cheering from the sidelines or an athlete preparing to compete, what you eat before a workout can make a significant difference to your performance and energy levels.
The golden rule: carbs before, protein after
When it comes to pre-workout nutrition, slow-releasing carbohydrates are your best friend. These provide a steady stream of energy without the crash that comes from sugary foods. After exercise, protein helps repair and rebuild muscle tissue. However, the distinction isn't absolute – both snacks and full meals benefit from a blend of carbohydrates and protein.
Oat-based breakfasts for sustained energy
Porridge remains a top choice for slow-release energy. Using a combination of pinhead oats and rolled oats, cooked low and slow, creates an intensely creamy texture. Add a chopped banana for natural sweetness and potassium, which aids muscle function. For a quicker option, try chocolate rye porridge with honey pears or a simple apple and cinnamon porridge that kids love.
Savoury options for non-sweet breakfast lovers
If you prefer savoury in the morning, baked croissants with ham and cheese can be prepped the night before. For a speedy meal, omelette-roti hybrid pancakes offer a flavour-packed start. The ultimate savoury option is ful medames, a classic Egyptian breakfast made from fava beans. Serve with wholemeal pitta and a soft-boiled egg or crumbled feta for added protein. Scrambled tofu is another excellent plant-based choice.
Smoothies for on-the-go fuel
If you struggle to eat before exercise, a smoothie allows you to control exactly what goes in. A blend of banana, oats, dates, and cinnamon provides natural energy. A green smoothie with spinach, apple, and ginger is also a refreshing option. Remember to stay hydrated throughout your workout and consume protein afterwards for optimal recovery.
This week in food
Sweet reads
Joanne Harris's novel Chocolat has captivated readers since 1999. The recently released prequel, Vianne, explores how the beloved chocolatier became the free-spirited mother we know. A perfect read for food lovers.
Biscuit heaven at Fortnum & Mason
The Marshmallowist has collaborated with Fortnum & Mason to create the Whoppalossus, a giant wagon wheel-style biscuit. Available at the new Biscuitorium, which features a biscuit counter, biscuits for wine dipping, and a biscuit library with 12 flavour profiles. Only a limited number of Whoppalossuses are released daily, so arrive early.
Cypriot cuisine celebrated at Zylia
Zylia, a new Greek and Cypriot restaurant by Nick Molyviatis and Barry Karacostas, highlights the distinct culinary traditions of Cyprus. Dishes like sheftalia (cinnamon-laced pork mince grilled in caul fat), whole grilled halloumi, and tsakistes offer authentic flavours that honour the chef's heritage.
