Best Snacks to Eat Before Workout
Are you preparing for an exhausting workout? Fill your tank with snacks that will allow you to be stronger.
If you want your body to continue to function like a Lamborghini, you need to put on “fuel” – that means eating the right foods before your workouts.
Think about it: a sports car always runs on unleaded gasoline, but it will not work as well or as long if you do not refuel. Similarly, ” would you reach your destination if the tank was empty? Says Jordan Mazur, RD, nutrition and dietetics coordinator for the San Francisco 49ers.
While cardiovascular fasting has always been a dietary trend among people who hope to lose weight, ” getting into a workout that is fueled and ready to go will maximize the work you do as you train, ” says Mazur.
For your pre-work diet, you want to focus on foods that are high in carbohydrates, moderate in protein, and low in fat and fiber. ” Fats and fiber slow down digestion and can cause gastrointestinal upset during your workouts ,” says Mazur. ” Carbohydrates are your main source of fuel for the activity and, just as importantly, it is the main source of fuel for your brain. In addition, the larger the meal, the more time you have to devote to digestion. “
Here are 8 meals and snacks that will open the way for you to win, whether you’re training at the gym or on the road.
1 – Natural Greek yoghurt with berries and granola
” Berries and granola provide carbohydrates to fuel your workout, and Greek yogurt provides enough protein to prevent possible muscle breakdown, ” says Mazur. Look for a granola that contains nuts, seeds and healthy carbohydrates (such as oats, amaranth, quinoa and / or millet). Try to find sources of sugary carbohydrates with coconut oil, dried figs and / or vanilla; you want to keep the sugar at an average level. The same goes for yoghurt: stick to simple rather than fruity flavors.
2 – Whole Fruit Smoothie
” Fruits provide simple sugars that are easy to digest, ” says Mazur. ” They are your body’s favorite source of energy for high intensity workouts. » Check out our smoothie recipes for combinations that suit your preferences. Try to mix together banana, peanut butter, oats, flaxseed and almond milk. Otherwise, season with half avocado, frozen blueberries, banana and almond milk.
3 – Oatmeal and blueberries rich in protein
If you are still late, prepare these oatmeal in the evening. Almond butter, chia seeds and oats, in particular, ” provide sustained energy for longer workouts ,” says Mazur. This recipe offers protein with natural Greek yoghurt and protein powder (vanilla or unflavoured). ” A spoonful of protein powder adds amino acids to help the muscles . “
4 – Banana with peanut butter and honey
” Bananas are Mother Nature’s energy bar : they’re loaded with simple carbohydrates for fuel and potassium, which helps optimize muscle and nerve function, ” says Mazur. Add a serving of peanut butter or other nut butter . If you want a little sweetness, sprinkle with a little honey. It will release slow, steady levels of glucose into your bloodstream – ideal for endurance workouts when your body can start using muscle glycogen as fuel if it does not have enough readily available carbohydrates.
5 – Apple with almond butter and dried raisins
” Dried fruits, like raisins, can be a good source of natural sugar, ” says Mazur. The small amount of fiber in apples and raisins, as well as the monounsaturated fats in peanut butter, will reduce your hunger without satiating you if you are not too hungry in the morning.
6 – Energy balls with walnut butter
Making your own “energy balls” is easier than you think. ” Look for no-cook recipes that include nut butter, protein powder, oats, honey and maybe dark chocolate chips. “
7 – Cottage cheese with low fat and dried apricots
Cottage cheese is an energy-packed breakfast (or snack) that contains healthy amounts of casein and whey protein. Casein is a slow-digesting protein that nourishes your muscles for hours, helping them grow and recover; whey is an essential substance for the musculature and the burning of fat. Add dried apricots to a serving of cottage cheese: The protein and carbohydrate blend is low in fat and fiber, which can sometimes cause stomach bloating.
8 – Peanut Butter and Jelly Sandwich
” This all-American pre-workout snack is easy, cheap and a portable source of protein and carbohydrates, ” says Mazur. Use whole wheat bread and natural walnut butter, if possible.