A pre-workout snack should include a good balance of carbohydrates for fast energy coupled with small amounts of protein to aid build and repair muscle tissue and regulate the release of glucose in the blood. And by keeping this meals low in fat and fiber, you can aid avoid common digestive problems such cramping and nausea (Sports, Cardiovascular and Wellness Nutrition, 2009).
Here are some quick and easy pre-workout snack ideas. It’s important to eat a light snack before your workout, you need the energy to fuel your activity. Overall working out on an empty stomach can lead to fatigue, impaired performance leading to less calories burned.
A pre-workout snack could include:
Non-fat greek yogurt topped with granola: You need carbs when doing cardio or weight training exercises. Also giving you your protein fix and for an optimal workout is necessary for both pre and post meals.
If you do not have enough time to make a snack…
Whole grain toast with peanut butter: Good for cardio related activities, these easy to digest carbohydrates will leave you feeling full without being too stuffed.
Cottage cheese with grapes or peaches: Mixed in Cottage cheese is a slow digesting protein, providing a release of amino acids which work to rebuild and repair muscle fibers.
Protein Bar: Especially good for long distance running, avoid sugar alcohols which can lead to cramping. Shoot for 20 grams of protein, depending on how many miles you plan on putting in should show in how much protein you’re consuming.
Banana: Source of carbohydrates and potassium, will keep you sustained through a workout. For your workout add one banana and 1-2 tablespoons of peanut butter.
Turkey Sandwich: Prepare your turkey sandwich with low-fat cheese and pair it with a piece of fruit.
Most Basic Nutrient: Another critical nutrient that is often overlooked is water or infused water. Before, during and after workouts, water is key to helping us avoid dehydration, which can negatively impact both athletic performance also as recovery.
