There are two things needed for a good workout including steady tummy, and a good amount of energy ready to be used by the body. However, researchers have seen that people tend to skip out on meals before working out for either a lack of time, or the proper knowledge. This article will help alleviate your doubts by sharing with you can safely consume prior to exercising. These stomach friendly recipes listed below are quick and easy to throw together.

1. A whole-wheat bagel with jam:

These together contain both complex and simple carbs and therefore give the digestive system an easy go. Simple carbs are utilized much faster than the complex kind so a mixture of the two is preferred to fuel up your workouts comfortably from start to finish.

2. Protein shake with added carbohydrates:

A good way to benefit from protein and at the same time stay energized with carbohydrates is a protein shake. It is also an easy on-the-go snack. It is advised to prepare a shake with juice and water and avoid milk as it may cause mucous. Thereafter you can add a banana or oats to load it with carbohydrates.

3. Natural Oatmeal(not sweetened):

Oatmeal is one of the best choices for working out in the morning when you don't have time to get up and eat something 1-2 hours before. It's quick and easy to prepare and works really well. Adding fruit to this bowl can help your body utilize these calories quickly and give you more energy.

4. Greek yogurt:

The Greek variety of yogurt usually much less sugar than the regular types, and a lot more protein. It is also really easy to prepare (you don't have to) and is perfect (in small amounts) before intense workouts. To add some extra kick, try tossing in some honey or cut up fruits.

5. Brown rice with chicken:

For those who plan to work out after lunch or dinner, brown rice is ideal with tofu or chicken. Brown rice is a better source of complex carbohydrates than white rice. This bland meal sits well and gives a good amount of protein and carbohydrates.

6. Legumes:

Another excellent source of carbs and protein are beans and lentils to give you a slow releasing (long lasting) energy levels. This can be perfect 1-2 hours prior to exercising. It wouldn't be a smart idea to over eat with these though, as you may experience additional flatulence. And then you might start getting noticed around the gym, for different reasons...

Timing of the meal is of great significance. The foods mentioned here are best to be had before your workout but even they can trouble you mid workout if not allowed to digest properly. It is best to have a meal at least 45 minutes before you begin workout and if it is a heavy meal, workout shall commence even later. While it is true that certain foods settle well and get into the bloodstream fast, you might feel sluggish when working out on a full stomach. It can even cause cramps as blood is pulled away from the stomach while exercising.

When there just isn't enough time for a bigger meal, even a small snack within that 45 minutes prior to exercise, it is still a wise choice to at least have a small snack.