You might think eating something before working out is counterproductive if you want to lose weight, but it’s not. The food you eat can give you more energy and improve your workout. Many people in Louisiana realize they hit the wall mid-workout if they don’t fuel up and know the benefits a meal or snack can provide. There are many benefits if you time your meal or snack properly and eat the right food.
What should pre-workout food be, and when should you eat it?
Your pre-workout snack should be a combination of carbs and protein. You should avoid high-fiber and high-fat food. The ratio should be approximately 60% carbs. If you’re eating a snack, it should be about a half hour before working out and contain approximately 100 to 200 calories. It can be as simple as apple slices with peanut butter. Besides giving you the energy to maximize your workout right through the end, a pre-workout snack also helps jumpstart the recovery process.
Put fruit in the blender with milk, protein powder, or both.
Make a smoothie. It’s easy to toss fruit into the blender, add a liquid source of protein, and blend away. You can even get several bags of frozen fruit and divide them up into plastic bags containing one serving. Just put in your liquid and protein if it’s not liquid, toss in the fruit in one individual serving and blend until smooth. It takes about a minute. The natural sugars give you the energy you need and the fiber keeps your blood sugar level.
If you eat a full meal it should be two to three hours before exercising.
A pre-workout meal should be well-balanced but not contain a lot of fat. If it’s higher in fiber, eat closer to three hours before working out. Include a protein source like chicken breast or make a chicken salad sandwich served on whole wheat toast and topped with a tomato and mixed greens. Add a side of fresh fruit. Make it juicy to boost your hydration. Watermelon, grapes, and oranges provide both liquid and potassium. Include a side of baked or roasted sweet potatoes for the perfect pre-workout meal.
- An easy-to-transport snack is a stuffed date. Slice a pitted date down the middle on one side and stuff it with cream cheese, peanut butter, or other nut butter. Put a few berries on top for a bit of freshness.
- Overnight oats are a quick solution if your workout day is crowded. Add nuts, fresh fruit, or seeds on top. Use a small amount of honey if you need more sweetness.
- A large lettuce leaf makes the perfect container for a chicken salad. Make it with a small amount of chicken, celery, onion, and seasoned yogurt for flavoring. Roll the leaf around the salad and eat.
- Leftovers make good pre-workout snacks or meals. Salmon and sweet potatoes with a small side salad is an excellent meal. Dip leftover fresh veggies in a yogurt or hummus dip for a satisfying snack.
For more information, contact us today at Wellness On A Dime Coaching