The debate over whether to eat before or after exercise is a personal matter. If you’re hiking the trails for two hours, you’ll probably want to eat. You’ll also want to take some snacks and bottled water with you. However, if you go for a short sprint around the neighborhood, you may not need to replenish much energy. In addition, the body reacts differently to exercise: Some people need to eat something beforehand, others less.
Individual and training differences aside, finding pre-workout snacks that will help you stick with your routine isn’t always a walk in the park. Some workouts require protein, while other programs work best with a combination of carbohydrates And Protein. Whether your snack is ideally light or heavier can also be influenced by when you plan to go to the gym.
If it’s in less than an hour, go light. An hour or more? You may find that you can eat something more substantial than a handful of nuts. For those looking for a pre-workout snack list, here are a few ideas.
Protein shakes
Protein shakes are perhaps one of the easiest pre-workout snacks. While you can make your own mixes, there are a variety of pre-made options. Flavors range from dark chocolate to vanilla and strawberry. Some brands have also introduced coffee flavors and spiced up the taste with blends like cinnamon horchata.
Depending on your preferences, you can find herbal, whey-based, and casein-based powders. Some premade shakes use plant-based milk like almond or soy milk. Others stick with traditional low-fat milk or skim milk. If pre-made shakes are your thing, you can purchase them from a Healthy meal delivery service or in the supermarket.
Another option is to prepare homemade shakes. Have ingredients like dairy or plant-based milk on hand. If you prefer, you can add plain yogurt instead of protein powder. Add a few more berries or a banana for flavor and you’re done. If you want, you can also try adding a pinch of spices like cinnamon or nutmeg.
Fruit and nuts
Fruits provide your body with carbohydrates while nuts provide protein. An easy way to achieve both is with a mix of dried fruits and nuts, including healthier trail mixes without sweets. There are also dried fruit and nut bars without a lot of added sugar.
If you’re snacking less than an hour before your workout, stick to fruits that are easier to digest. Examples include bananas, melons and watermelons. Certain nuts are also gentler on the intestines than others. Think peanuts and almonds instead of pecans and walnuts.
However, you may need to experiment a little to see how your body reacts to different types of fruits and nuts. Underlying medical conditions like irritable bowel syndrome can make choosing pre-workout snacks difficult. Any banana may be fine for your gym friend, but you may have to stick with the overripe banana.
Avocado toast with hard boiled egg
Let’s say your workout is scheduled in two hours. You know you’re going to do cardio for an hour and then do your workout Strength training. They’re going to need something more meaningful to get through. Plus, your system has longer time to digest everything you eat.
In this case, you can opt for a heartier snack like whole wheat toast with avocado and a hard-boiled egg. The whole grain products contain fiber, which takes longer to digest. However, the prolonged digestion process causes you to feel full during exercise.
Avocados naturally provide your body with an extra boost of calories and healthy fats. It’s enough to sustain your body through a harder, longer exercise program. You are less likely to feel the effects of hunger, including drowsiness.
Of course, a hard-boiled egg provides your muscles with the protein they need to build tissue and recover after a long workout. On strength training days, it’s good to consume extra protein to aid the recovery process. Vegans can replace the egg with a spoonful of organic peanut butter.
Cottage cheese mixed with fruits
Cheese lover? Cottage cheese mixed with fresh pineapple or strawberries is a lighter pre-workout snack. You’ll get a mix of proteins and carbohydrates to keep your workout going. This snack is best if you’re heading to the gym in the next half hour or so. Lighter snacks like cottage cheese with fruit are also ideal if you don’t want your routine to be too intense.
You just need something that will relieve hunger and prevent you from feeling faint. Although you can purchase packaged cottage cheese and fruit snacks, they may contain unwanted added sugars. Instead, buy fresh fruit and place it on a spoonful of low-fat cottage cheese.
You can also serve the fruit as a side dish, eat them individually or combine a piece with each spoonful. Similar to milk, cottage cheese comes in whole, low-fat and sometimes skimmed or fat-free versions. Which version is best for you depends on your body, dietary habits, and underlying medical conditions.
Whole milk contains more omega-3 fatty acidswhich can reduce inflammation and the risk of metabolic syndrome. People with high cholesterol may want to avoid whole milk as it can increase cholesterol levels. On the other hand, skim milk contains more calcium to support bone density. However, skim milk may not be beneficial for those with acne-prone skin as it has been linked to acne flare-ups.
Choosing the ideal pre-workout snack
You exercise to help your body, not harm it. To get through your routine safely, you need to give your system the fuel it needs. A snack before heading to the gym or out in the neighborhood will help ensure your body endures the upcoming endurance test. A mix of complex carbohydrates and proteins ensures you have the nutrients necessary to pass and recover from the test. Before your next workout, remember to have a snack to continue staying strong.
