Last week, we spoke about the benefits of exercising and exercising in the morning with specific examples given to the discipline of Muay-Thai. We concluded that exercise and Muay-Thai not only make us stronger physically but also mentally and emotionally as it improves our self-esteem and boost our confidence. However, no workout can be done (at least for Intern Jeremy) on an empty stomach and today we will be looking at things from a nutrition point-of-view with recipes included so everyone can eat well and kick well!
The question that has stumped many including Intern Jeremy would be “Should you eat before you hit the gym engage in Muay-Thai?” Sabrena Jo, a personal trainer and spokeswoman for the American Council on Exercise certainly think so! Sabrena says that eating before exercising helps to improve performance and stave off fatigue and shakiness which is especially important in Muay-Thai as you need every bit of that balance and strength to kick you way away.
Sabrena warns however to keep it light as our body stops digesting once we start exercising and having a full meal slosh around in our belly can make us feel bloated and sick. I’m sure everyone can relate to this feeling where you attend a Muay-Thai class and you feel sick from eating too much or worse! You feel like vomiting out whatever you ate when your partner (accidentally or intentionally I leave it to you to interrogate your partner about!) hits you in your gut!
With that in mind, let's look at some pre-workout recipes(that Intern Jeremy secretly stole from his mother cookbook) below that is easy to prepare, light on the tummy but heavy on energy.
Peanut Butter And Banana Toast ( Serving for 1)
· 1 slice bread, toasted
· peanut butter, to taste
· ½ banana, sliced
· cinnamon, to taste
1. Spread peanut butter on the toast and top with sliced banana( Intern Jeremy recommend using 75% ripe banana for best taste).
2. Sprinkle with cinnamon.
Avocado Toast (Serving for 1)
· 1 slice of bread (I like thick-sliced whole-grain bread best)
· ½ ripe avocado
· Pinch of salt
· Optional: Any of the extra toppings available in your fridge
1. Toast your slice of bread until golden and firm.
2. Remove the pit from your avocado. Use a big spoon to scoop out the flesh. Put it in a bowl and mash it up with a fork until it’s as smooth as you like it. Mix in a pinch of salt (about ⅛ teaspoon) and add more to taste, if desired.
3. Spread avocado on top of your toast. Enjoy as-is or top with any extras offered in this post (Intern Jeremy highly recommend a light sprinkle of flaky sea salt, if you have it).
Blueberry And Almond Instant Oatmeal (Serving for 1)
· ½ cup instant oatmeal(50 g)
· 2 tablespoons freeze-dried blueberry
· 1 tablespoon slivered almond
· 1 tablespoon chia seed
· ⅛ teaspoon vanilla bean
· 2 teaspoons sugar, of choice
· ¾ cup boiling water(175 mL), or milk or Soya Milk
1. Add the instant oatmeal, freeze-dried blueberries, almonds, chia seeds, vanilla bean, and sugar into a mason jar.
2. Store in a cool, dry place for up to a month.
3. To prepare, pour boiling water or milk over oats. Stir to combine and let sit for 3 minutes.
4. Serve with slivered almonds and fresh blueberries.
So, what are you waiting for? Pick up your bowl, ladle, blender and start fixing those easy to make meals at the comfort of your home! (Intern Jeremy is salivating just reading those recipes above!) Do also tag us on our Instagram with your homemade pre-workout meal and let us see the inner chef in all of you! 😊 Fixed yourself a pre-workout meal and feeling energetic? Our morning Muay-Thai classes are here to convert all your energy into sweat & muscles! Our morning classes Muay Thai is up for booking every Friday at 7.30 am & 8.00 am through Glofox so don’t miss out on the chance to practice Muay-Thai while overlooking the scenic Central Business District in the morning! Looking forward to seeing you 😊