There's not much a better way to energize an evening workout more than a quality lunch. The food you take in 3-5 hours before your workout is going to play a large part in how good your workout could be. These foods can affect your energy levels or even your testosterone levels just to name a few. Your workouts could be so much more if you get a good quality meal in a few hours before.

There are many good recipes you can find out there to give you the right nutrients. Here are two recipes that I like to use for a good meal that will help your workout.

Gourmet Chicken Sandwich

This sandwich has a bistro style which delivers on a good taste. We will combine sweet Dijon mustard, rosemary, and a seasoned chicken all on a herbed foccacia.

Ingredients

4 skinless, boneless chicken breast

1 tablespoon of olive oil

1 teaspoon minced garlic

ground pepper

2 teaspoons Dijon mustard

2 tablespoons of mayonnaise (this ingredient is optional, the mayonnaise adds too much fat but I use it if I'm bulking. If I'm on a cut diet, I leave it out)

1 teaspoon chopped rosemary

8 slices focaccia bread

Instructions

1. Add pepper on one side of the chicken. Heal the oil in a large skillet then brown the minced garlic. After this you can add the chicken with the pepper side down. Saute the chicken for 12 to 15 minutes. Make sure the chicken is cooked through.

2. Combine mustard, rosemary, and mayonnaise(optional) in a small bowl. Mix together and spread across focaccia bread. Make a sandwich with two slices of bread and a peice of chicken. Then enjoy.

Nutritional Facts

Per serving (serves 4)

Calories: 523

Total Fat: 16g(with mayonnaise), 11g(without mayonnaise)

Carbohydrates: 58g

Fiber: 3.1g

Protein: 35g

Cholesterol: 71mg

Sodium: 827mg