It doesn't
matter if you work out in the morning, during your lunch break or at night:
pre-workout snacks are always important. They help ensure that your body has
everything it needs to fuel itself during whatever activity you're doing,
whether it's climbing the StairMaster, running on the treadmill, spinning on a
bike, pumping iron or playing a tennis match.
But there's a lot of confusing information
out there about what the best kinds of snacks are—should they be high in
carbohydrates, protein, healthy fats or some combination of nutrients? Here's
what you need to know about eating before your workout, as well as the top five
snacks that'll keep you going.
Aim for carbs and protein
The best pre-workout snacks have a
relatively high amount of carbs, a moderate amount of protein and limited
amounts of fat. While protein is important for building muscles and repairing
them after exercise, carbs are essential to give you the energy to work those
muscles in the first place. Your best bet is to choose a snack with both
complex and simple carbs so that the energy released during your workout is
slow and steady throughout your regimen. It's also important that the carbs are
easily digestible.
Consider the timing
You shouldn't eat your snack on the way to
the gym down the street or as you head out the door for your run. You'll get
the maximum amount of energy by eating 30 to 60 minutes before your workout, so
planning is important.
Adjust the size
A small snack is enough to get you through
a 45-minute workout, but if you're planning a two-hour run or a particularly
long cardio and weight-training session, you should adjust the size of your
snack accordingly. This will ensure that you have enough fuel to last the
entire time.
Try these 5 options
Whole-wheat
toast with nut or seed butter, banana and cinnamon.
A slice of whole-wheat toast with your choice of something like peanut, almond
or sunflower seed butter topped with slices of banana and a sprinkling of
cinnamon is a great pre-workout snack. It gives you simple and complex carbs,
is easy to digest, increases your potassium levels (which drop when you sweat)
and stabilizes your blood sugar.
Apple
slices and yogurt peanut butter dip. Mix nonfat
vanilla Greek yogurt with peanut or almond butter to make a dip that's perfect
for apple slices. Consider adding grapes or raisins for an extra kick of
energy.
Heart-healthy
cereal. Pour yourself a serving of whole-grain
cereal mixed with uncooked oatmeal, slivered almonds and chopped dates. Add
low-fat milk or almond milk and you're good to go.
Half
of a lean protein sandwich on whole-wheat bread.
Make yourself a sandwich with chicken, turkey or lean roast beef on whole-wheat
bread for a great mix of carbs and protein. Veggies like lettuce, tomato or
spinach will add nutrients.
Smoothie. The best thing about smoothies is that they're portable and easy
to customize. Blend sliced fruit, Greek yogurt and some granola or oats for a
thicker consistency, and consider add-ins like protein powder, kale or peanut
butter.
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