What are the Best Pre-Workout Foods, Snacks, Fruits, Protein, Carbs and Fat?
By The Headlines, February 14, 2023 | 03:08 PM
What is Pre-Workout Eating and Why Is It Important?
Eating before exercising can greatly improve the results of your workout. Pre-workout nutrition helps you get the most out of your workout by providing essential nutrients to fuel your body. If you want to make the most of your workout, it is critical to eat the right foods beforehand. Certain foods are well-suited to help your body prepare and maximize the benefits of exercise.
Choosing the right foods for pre-workout nutrition will enable us to get the most out of our workout – by helping us push harder and faster. So what should we be eating before exercise?
Though individuals have diverse dietary requirements, certain foods will provide your body with an ideal mix of fats, carbohydrates and proteins. These meals serve to satisfy hunger, combat tiredness and aid in the recovery process. So what can you eat prior to a workout session?
Also Read: Is consuming Milk and Apple a good combination for health?
Best Pre-Workout Snacks to Eat Before Exercise
Bananas are considered to be a natural powerhouse, filled with carbohydrates and potassium that help in providing energy to the muscles and nerves. Carbohydrates provide fuel for our body & mind, making up 90% of a banana's calorie count. It is one of the best pre-workout foods.
Oats are a great pre-workout snack because they contain a lot of fibre, which helps break down carbohydrates gradually. This process keeps your energy levels stable so you can stay focused & work out for long periods at high intensity.
Irish oats, in particular, are the most nutritious and least processed option. They contain Vitamin B which helps to break down carbohydrates into energy more effectively and also have a lower glycemic load than quick-cooking or instant oats. So, keep that in mind when going grocery shopping!
3. Grilled Chicken, Broccoli, And Sweet Potato
If you are focused on building strength and muscles, then the combo we have outlined is a must-try. While it may be more of a meal than a snack, athletes swear by this combination - so why not give it a go yourself?
4. Dried Fruit
Pre-workout snacks don't have to be complicated or expensive. Dried fruits such as berries, apricots, figs and pineapple are great options that are both quick & easy to make and also nutritiously beneficial. They provide simple carbohydrates which are quickly digested by the body - so why not grab a handful before your workout? Check out the benefits of having dry fruits in the morning.
5. Whole Grain Bread
For a nutritious and protein-filled snack, try combining one slice of whole-grain bread with some boiled eggs or low-fat turkey. This provides a good balance of carbohydrates and proteins.
6. Fruit And Greek Yogurt
The combination of carbohydrates and protein-rich Greek yoghurt is a match made in heaven. In contrast to other kinds of yoghurt, Greek yoghurt has almost twice the amount of protein and fewer carbs & half the sodium. It's no wonder why this duo works so well together!
Combining fruits with protein is an ideal way to prepare for a workout. Carbohydrates from the fruit are metabolized quickly and provide energy during exercise, whilst the proteins prolong the energy supply and prevent muscle damage.
7. Trail Mix
While nuts may be high in fat, they’re a fantastic source of protein and calories if you’re looking to increase muscle mass. If your goal is weight loss, however, it’s best to avoid them. When buying pre-made trail mix from a grocery store, opt for varieties without chocolate or yoghurt-coated nuts.
It is recommended to consume your meal & snack 30-90 minutes before exercising, so you don't experience any bloating. If eating a larger meal, wait the full 90 minutes between consumption and workout, but if the snack is small, then 30 minutes should suffice.
Pre-Workout Fruits That Give You the Perfect Energy Boost
The right kind of fuel is essential for a successful workout and that includes fruit. Whether as part of a pre-workout meal or snack, consuming fruit before you hit the gym will give your body the nutrients and energy it needs to have an efficient & productive session. It's also important to be aware of when you eat, as eating large meals too close to exercise can lead to feelings of sluggishness & unease during exercise.
Your body needs time to digest the food and you can maximize your workout performance. If time is an issue, then having something closer to the start of your gym session is better than nothing.
A nutritious pre-workout meal might include a two-egg omelette with wholegrain toast, avocado and a serving of mixed berries; or chicken with brown rice, roasted vegetables and an apple for a balanced meal.
Incorporating more carbohydrates and proteins into your diet is the best way to get the energy your body needs. A few healthy meal ideas could be a bowl of oats with banana and almonds, or a smoothie featuring mixed berries, banana, protein powder & milk. Nuts & fruits are great sources of fuel as well!
Even if you have a limited amount of time before working out, it's still essential to eat something. Greek yoghurt with any type of fruit or trail mix containing dried fruits & nuts is an excellent option.
Bananas are great to have before physical activity as they have a good dose of carbs & potassium, necessary for muscle & nerve function. However, other fruits like apples, oranges & pears can also make for an excellent pre-gym snack.
Eating fruit before a workout is one of the most effective ways to increase energy, amongst other options that will help you reach your peak performance.