Keeping up your energy midday is crucial for maximum performance throughout the afternoon and evening, especially if you plan to hit the gym. You don't have to be a gourmet cook to prepare healthy, balanced lunches. Fill your noontime fare with lean protein and healthy complex carbohydrates to get the most from your body and your workout.
Fish
The protein and omega-3 acids in fish will give you and your workout a big boost. Try Cajun grilled snapper with non-salt seasonings and a side of long-grain or brown rice. If you want a flaky, mild fish, go with grouper or cod. Eat them blackened and served over a bed of mixed greens with fresh-cut vegetables. For lunch on the go, tuck a 6-oz. piece of grilled salmon or mahi mahi into a whole-wheat hamburger bun. Add lettuce if you wish. Avoid tartar sauce, which has a fatty mayonnaise base that can weigh you down during your workout.
Fruit
Keep things light at lunchtime if you have a sensitive stomach. Have a melon salad -- chop melon into chunks and add a half cup of strawberry slices and a half cup of grapes. Mix in sunflower seeds and cottage cheese for a healthy punch of both protein and energizing carbs. Or, have a lunchtime smoothie. Try blueberries for a dose of antioxidants, bananas for cramp-defeating potassium, and fresh-squeezed orange juice for Vitamin C. Avoid fruits that are high in fiber, such as apples. The fiber can cause gas and abdominal discomfort during your workout.
Lean Meats
The easiest way to get the carb-and-protein combination you need at your pre-workout lunchtime is a whole-grain sandwich or wrap with lean, nonprocessed meat. Try low-sodium ham on rye with lettuce, tomato and onion. Add low-fat Swiss cheese for extra flavor. Avoid fatty sauces and spreads like mayonnaise and full-fat ranch dressing. Or tuck cooked, extra-lean ground beef into a whole-wheat tortilla with roasted onions, tomatoes, zucchini and mushrooms. Add shredded fat-free cheddar cheese for a dose of bone-building calcium.
Carbohydrates & Alternative Proteins
The right carbohydrates will get you through your workout with maximum energy. Have a baked sweet potato. Add a little honey and cinnamon for extra sweetness. If you're craving pasta, try a bed of whole-wheat penne tossed with olive oil, basil, garlic and roasted vegetables. If you don't eat meat, you can still get essential protein at lunch before your workout. Have a black bean veggie burger or 2 tbsp. peanut butter on a whole-wheat bun. Add a side of kidney or baked beans. If you want something more substantial, enjoy a tofu steak with sauteed broccoli and a small handful of almonds.
References
- ABC News/Health; What Is the Best Pre-Workout Meal or Food for Men, and How Long Before A Workout Should I Eat It?; Molly Kimball, R.D.; July 1, 2009
- The Vegetarian Resource Group; Protein in the Vegan Diet; Reed Mangels, Ph.D., R.D.
- Fit Day: 3 Pre-Workout Meals
- Mayo Clinic; Blog: Lunch Boxes That Pack a Healthy Punch; Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.; Sept. 2, 2009
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