Eating a snack before your workout is one of the best ways to improve your gym performance. This is not all snacks are equal and what you choose to eat, and when you eat it, it can have a significant impact on your energy levels and overall durability.
In this article, I will use my experience as a certified sports coach and personal coach to guide you on choosing the best snacks to supply your workouts. I will also share a handful of simple snack ideas to give you some examples of what to eat before your next workout.
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What kind of food is it good to eat before a workout?
When it comes to nutrition before training, grabbing something by chance from the fridge or closet is not a recipe for success. While all foods give your body energy, the three macronutrients – materials, proteins and fats – provide different benefits.
For example, protein plays a key role in repairing and restoring muscle, but does not provide much in providing energy for your training. Similarly, healthy fats are a great source of long -term energy but assimilate slowly and do not provide glycogen, the The main source of body fuel during exercise.
This leaves the carbohydrates, which are the The most effective way to feed your workouts. However, the type of carbohydrates you choose should depend on how much time you have before you start training. In general, if you have more than an hour before you hit the gym, then complex carbohydrates such as oats, sweet potatoes or whole grains will provide consistent energy during your workout. It’s also okay, even optimal, to include a piece of protein with your carbohydrates When the time allows. So add a little Greek yogurt to your oats, combine an egg with your sweet potato and spread a spoonful of peanut butter on your toast for the best results.
On the other hand, if you run soon, these complex carbohydrates may take a long time to digest. In this case, it is best to choose higher glycemic index carbohydrates, such as banana, apple sauce, fruit smoothie or a bowl of cereal. These simple carbohydrates will not provide the same long -term energy as complex carbohydrates, but quickly and are easily absorbed by the body. In most cases, these snacks should be enough to give you the push you need to dominate through a workout.
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Snack ideas for food before training
Investigations suggest that consumption 1 to 4 grams of carbohydrates per kilogram of physical mass, about 1 to 4 hours before exercise, can lead to the best results. Taking this, unless you are a professional athlete, there is no reason to obsession with these numbers. Instead, focus on the big picture when choosing a meal before training. Consider how long your workout will be and if training is high or low intensity. For example, a 30-minute walk in the hallway may require less pre-workout supply from a high-intensity Hyrox training. Simply put, the greater and more intense your workout, the more you have to feed before training.
Here is a list of my favorite pre-workout snacks, including total calories and macronutrient profiles.
Peanut butter and banana rice cake
Getty Images & Sol; Gingagi
For this simple snack, grab two rice cakes, two tablespoons of peanut butter and a banana. There is only something to combine a banana and a peanut butter that works so well together. For a larger workout, I would suggest changing rice cakes for the whole sea toast or searching for a little honey above the rice cakes for a few additional calories.
Eating events
- Calories: 363
- Carbohydrates: 49g
- Protein: 10g
- Fat: 17g
Oats with chia seeds and fruits
Getty Images & Sol; Olo
Ideal for a training early in the morning, the combination of half a cup of oatmeal, two tablespoons of chia seeds and a cup of fruit is a great way to feed before your workout. Oats provide some complex carbohydrates and chia seeds add some healthy fats and a little protein. For some additional calories and a little sweetness, mix some honey or maple syrup in your oatmeal. You can also increase the protein by cooking your oats with milk instead of water.
Eating events
- Calories: 298
- Carbohydrates: 49g
- Protein: 10g
- Fat: 10g
Rice and beans
Getty Images & Sol; Mabelin Santos
For this snack, simply mix a cup of rice with a cup of beans, season with a little salt and pepper, and you are good to go. Rice and beans are a classic mating because they form a complete protein, providing your body with All the basic amino acids needed for muscle construction. This meal also provides almost 100 grams of carbohydrates, making it a solid option for these largest training meetings. Also, do not hesitate to mix it with the choice of beans. I have used red beans of kidney, black beans, and even Garbanzo beans for this snack, and everyone has tried great.
Eating events
- Calories: 432
- Carbohydrates: 86g
- Protein: 19g
- Fat: 1g
Yogurt with fruit and granola
Getty Images & Sol; Itetiana
This is another solid snack before training thanks to the healthy balance of carbohydrates, proteins and fats. Fruits and Granola provide a mixture of simple and complex carbohydrates, while yogurt offers some protein to support your muscles. I like this snack if I run close to time because it is lightweight and easy to assimilate, holding me activated without weighing me down. For some additional calories, almonds, nuts or a honey all the pairs beautiful with this snack.
Eating events
- Calories: 434
- Carbohydrates: 52g
- Protein: 18g
- Fat: 18g
Sweet potato, egg and avocado pulp
Getty Images & Sol; D3sign
This is my breakfast before training on weekends when I have a little more time to prepare my meal. I start grabing a sweet potato, giving it a good rinse and then pushing it full of holes with a fork to let the steam escape while cooking. From there, wrap the potato on a wet napkin and toss in the microwave for 7 to 8 minutes. While cooking potatoes, I fight an egg and cut an avocado. When the sweet potato is nice and soft, I pour it into a bowl, wipe it with a fork and place the egg and avocado slices on top. Finally, add a little bit except the bagel spices to the top for a delicious and nutritious way to feed for the next weekend training.
Eating events
- Calories: 497
- Carbohydrates: 41g
- Protein: 13g
- Fat: 34G
Apart from these meals, there is also nothing wrong to grab a Granola bar or a quick fruit smoothie when you push for time. Even a sports drink (not sugar -free), such as a gatorade or a powerade, will provide a quick energy push if you do not have time to eat. I know life is busy and you will not always have time for a full meal, and that is okay. Just do your best to find something that works for your lifestyle and schedule and you will be well prepared to make the most of your next workout.
Related: Science just tightened an important myth about proteins and muscle gains
Frequently questions
Can I deal with an empty stomach?
Yes, it’s okay to work on an empty stomach. Just keep in mind that your total energy levels may not be as high as when you feed in advance. Fasting can work well for early morning ride or light jog around the neighborhood, but I wouldn’t recommend it for a high -intensity crossfit category.
While FASTED CARDIO was once degraded as the best way to burn fat, current research tells a different story. It turns out that if you burn more fat during your training, which you will do in fasting, your body will naturally shift Burning more carbohydrates later on the day. The opposite is also true – if you eat before training and using carbohydrates as a source of your energy, your body will exchange the burning of stored body fat after your workout. Therefore, do not stress about food before your workout if you have weight loss goals, especially if it helps you feel better during training.
How soon before training should I eat?
If you have the time eating a full meal around 3 to 4 hours before training This consists of complex carbohydrates, lean proteins and some healthy fats will provide the best results. As the timetable before your workout becomes smaller, your meals must also. For 1 to 2 hours before training, think of a simple snack such as oatmeal with fruit or banana with peanut butter as a way to supply your workout. For anything less than an hour, glue with some simple carbohydrates such as a honey rice cake, Granola bar or sports drink.
What foods should I avoid before a workout?
There is a handful of foods that I would recommend directing before a workout. For example, high fiber meals such as salads or mixed vegetables will simply not provide enough energy for your training. Fried and fatty foods take a long time to digest and therefore sit heavy on your stomach, which you probably want to avoid before a workout. And finally, carbonated drinks such as soda or seltzer can cause bloating and discomfort during your workout. Bubbles and burpees certainly do not sound like a fun combo.
