Pre-workout snacks/meals

Best Pre-work snacks/meals

 

 

The main purpose of a pre-work out meal/snack is to properly fuel your body with good carbohydrates to execute your exercises as intended.  Good carbohydrate are foods that contain complex carbs and fiber. You want to avoid foods that contain simple carbohydrates often referred to as bad carbohydrates. You can find the definitions of both Complex and Simple Carbohydrates at the bottom of the page.

Examples of good carbs are: brown rice, whole grain pasta, beans, whole wheat bread, whole oats, and buckwheat to name a few. These foods are rich in vitamins, fiber, minerals and phytonutrients. They contain low glycemic meaning the body takes a longer time to break the sugars down; causing you to maintain stable blood sugar levels. This is especially important when you’re trying to lose weight or if you have Type 2 diabetes. Foods that contain simple carbohydrates do the complete opposite.

Now that we know what is a good carb v. a bad one you want to focus on eating a good carb at least 30 minutes before a workout. Here are some examples of the best pre-workout meals that are in no particular order but your choice maybe be determined by the duration and intensity of your workout.

1.       Almond butter or peanut butter on a slice of whole wheat toast with slices of banana:

Purpose: the nut butters and whole wheat toast are great sources of complex carbs giving you steady energy for your workout and the banana which is an example of a simple carb which will give you extra energy burst for the beginning of your workout.

 

 

2.       Oatmeal with fruits:

Purpose: Great combination of complex and simple carbs. Steady energy and the oatmeal will keep you full throughout your entire workout. It will prevent mid workout hunger. This is great pre-workout meal for weight training days.

 

 

3.       Iced Coffee:

Purpose: when coffee is consumed without the sugar and cream it can accelerate fat loss. Coffee stimulates fat cells and causing the body to use it as an energy source. Drinking black coffee throughout the day proves to improve your metabolism. Be sure to not drink a lot of coffee or at least more than your body handle. You want to avoid the jittery feeling you might get from consuming too much it.

 

 

4.       Eggs & Toast:

Purpose: If you’re feeling hungry and you plan to workout in an hour your best choice would be two hard boiled eggs and one slice of toast. Great source of complex carb + protein.

 

 

5.       Hearty Salad + hard-boiled egg

 

 

Purpose: Fiber plus protein. It will keep you feeling full and the salad will aid in digestion and giving you vitamins and minerals.

6.       Smoothie:

Purpose: 1 cup water, scoop of whey protein, and your choice of fruit will keep your energy levels steady through your entire workout. This great for the days when you’re not feeling so hungry and its cardio day.

 

 

7.       Sports Drink + BCAA

Purpose: A sports drink that is under 10g of sugar with the combination of one scoop of BCAA (branched chain amino acids) is perfect pre-work out meal if you don’t have time. The BCAA will help maintain muscle tissue and provide additional fuel. I wouldn't recommend drinking a sports drink post workout unless you're a professional athlete and training everyday for long hours. If you are trying to lose weight you could do without the additional calories.

 

 

 

8.       Veggie Omelette:

Purpose: one whole egg maybe two if you’re starving with veggies. Protein + Fiber.

 

Some of these meals can easily be implemented as breakfasts as well. Happy training!

Complex carbohydrates: Foods that take a longer time to break down into glucose.

Simple Carbohydrates: are sugars found in foods such as fruits and milk products and to foods that have sugar added during food processing. White flour foods and sugar added foods are referred to as "bad carbohydrates"