Lifestyle
It can be challenging to find the ideal pre-exercise food. You want something that will fuel your workout and is light enough not to weigh you down. Pre-workout nutrition should consist of foods high in carbohydrates, moderate in protein, and low in fat and fiber. Here are seven pre-workout foods to eat.
Berries and granola with plain Greek yogurt
The berries and granola offer quick-digesting carbs to fuel your workout, while the Greek yogurt provides plenty of protein to prevent muscle breakdown. Look for granola that includes nuts, seeds, and healthy carbohydrates like oats, amaranth, quinoa, or millet. Look for carb sources that have been sweetened with coconut oil, dried figs, or vanilla; you need to maintain sugar to a minimum. The same is appropriate for yogurt; stick to plain flavors rather than fruit flavors.
Smoothies
Making your low-calorie smoothie is your best bet. Stick to skim milk or unsweetened soy milk, frozen fruits, and fat-free Greek yogurt. Aim for 150 calories per day. As a result, the smoothie will revitalize you for your workout while not causing a sugar crash later in the day. More carbohydrates may be required if your session lasts longer than 60-90 minutes, especially for a cardio workout.
Banana with peanut butter
Bananas are an exerciser’s best friend. They have a high concentration of glucose, also known as muscle fuel. Furthermore, the potassium in bananas is not stored in your system for an extended period, allowing you to use it during your workout. Smear a small amount of peanut butter or another nut butter (about one tablespoon) on top and enjoy.
Apple with almond butter and raisins
Dried fruit, such as raisins, can be a rich source of natural and simple sugar. The modest fiber content in the apples and raisins, combined with the monounsaturated fats in the almond butter, could well satisfy your hunger without filling you up. It will provide you with enough energy to get through your workout.
Snack bars
If you need something quick, simple, and shelf-stable, snack bars are ideal for you. You need to have a carbohydrate and protein bar with less than 200 calories and a decent amount of protein to help rebuild muscles as you exercise. Also, keep an eye out for fat. Some snack bar packs contain a surprisingly high amount of fat.
Oatmeal
Before a workout, the right kind of oatmeal—not sugary instant oats—is ideal. Whole-grain oats slowly release carbohydrates into your system, keeping you energized for a longer time. Simple carbs such as muffins and white bread cause an unwelcome spike in blood sugar, followed by an inevitable drop. Chilled overnight oats are notably good because they aren’t as heavy as hot cooked oats.
Cottage cheese with dried apricots
Cottage cheese is a high-protein breakfast or snack that contains casein and whey protein. Casein is a slow-digesting protein that fuels your muscles for a longer time, allowing them to grow and recover; whey is a bodybuilding staple that aids in muscle growth and fat loss. To a serving of cottage cheese, add dried apricots: The protein-carbohydrate combination is low in fat and fiber, which can cause stomach bloating, making you feel full.
