A pre-workout snack can help you optimize your performance during a workout. Choosing the right snack is essential for delaying the onset of fatigue and improving endurance as you exercise.
- Whole Wheat Toast with Bananas and Cinnamon
Packed with carbohydrates, bananas are nature’s PowerBar. Bananas are also rich in potassium, which your nervous system uses to send messages across your body, balances blood sodium levels, aids heart function and help muscles contract properly. Your body loses potassium when you sweat.
Cinnamon stabilizes blood sugar in people with type 2 diabetes and improves brain function.
- Fruit and Oatmeal
Fruit contains the carbohydrates you need for instant energy. Oats contain fiber, which means they gradually release energy from carbohydrates into your bloodstream for long-lasting energy. Oats also contain vitamin B that helps your body convert carbohydrates into energy. For best results, have a cup of oats about 30 minutes before your workout.
- Hummus and Sun-dried Tomatoes
Along with a number of vitamins and minerals, hummus contains protein that reduces muscle breakdown that can occur during and after you work out. Sun-dried tomatoes are high in potassium.
To make this pre-workout snack, put four garlic cloves, a teaspoon of salt, three tablespoons of tahini paste, and a quarter cup of lemon juice into a food processor and blend until smooth. Add two 15.5-oz cans garbanzo beans and 1/2 cup olive oil; process until smooth again. Next, add ½-cup sun-dried tomatoes and pulse until chopped. Add a quarter cup of shredded basil and pulse until mixed in. Spread into a serving dish and refrigerate.
- Trail Mix
Trail mix is a convenient way to energize your body. Rather than purchasing packaged trail mix, which can contain excessive salt, preservatives or sugary candy, try making your own pre-workout trail mix. Choose sugar-free dried fruits, nuts and seeds for the nutrition you need to work out.
- Fruit and Greek Yogurt
Fruit provides the carbohydrates and Greek yogurt adds protein to a pre-workout snack. Your body will immediately break down the carbohydrates for quick energy and use the protein later to prevent muscle damage. Sprinkle on cereal or granola to boost carbohydrates.
- Honey Almond and Butter
Combine a banana, a spoonful of honey, a tablespoon of cocoa powder, one scoop of protein powder, and a tablespoon of almond butter together. Spread liberally on apple slices.
- Apple, Orange, and Almond Spread on Whole Grain Crackers or Toast
Whole grains are a good source of carbohydrates, but whole grain toast or crackers can be dull. Add a dollop of apple, orange and almond spread and whole grains become a delectable pre-workout snack.
Here is what you need to make the spread:
- 1 medium apple
- 1/8 cup raw almonds
- 1 tablespoon orange juice
Core the apple and cut into chunks. Place apples and all other ingredients into a food processor and blend until slightly chunky. Spoon the spread on whole grain toast or crackers.
- Grilled Chicken and Mixed Vegetables
Chicken is a versatile high protein snack that goes with just about any vegetable. Add olive oil for added heart health benefits.
- Veggie Omelet
Eggs provide high-quality protein. Switch out your hard boiled or scrambled egg for a high carbohydrate vegetable omelet.
- Smoothie
Combine Greek yogurt with your favorite fruits for a convenient and refreshing pre-workout snack. Add a little granola for a thicker consistency.
Disclaimer
These statements and products have not been evaluated by the food and drug administration “FDA” and are not intended to diagnose treat, cure or prevent any disease. The products, nutrition, and or lifestyle suggestions on this site, or in this blog or any of its written content, you should always consult your primary care physician before taking any of these things into consideration.
