Contents
The debate over whether to eat before or after a workout is a personal one. If you’re headed out for a hike on the trails for two hours, you probably want to eat something. You also want to take some snacks and bottled water with you. But if you’re taking a short sprint around the neighborhood, you might not need to fuel up on much. Then there’s the fact that bodies react differently to exercise, with some people needing to eat beforehand and others not so much.
Individual and workout differences aside, finding pre-workout snacks to power through your routine isn’t always a snap. Some workouts require protein, while other regimens run best on a combination of carbs and protein. Whether your snack is ideally light or more substantial can also be influenced by when you plan to hit the gym.
If it’s in less than an hour, go light. An hour or more? You might find you can eat something more substantial than a handful of nuts. For those searching for a go-to list of pre-workout snacks, here are a few ideas.
Protein Shakes
Protein shakes are perhaps one of the easiest pre-workout snacks to have. While you can blend your own, there are a plethora of pre-made options. Flavors range from dark chocolate to vanilla and strawberry. Some brands have also introduced coffee flavors and spiced things up with blends like cinnamon horchata.
Depending on your preferences, you’ll find plant-based, whey-based, and casein-based powders. Some pre-made shakes use plant-based milk, such as almond or soy. Others stick to the traditional reduced-fat or skim milk. If pre-made shakes are up your alley, you can purchase them from a healthy meal delivery service or at the grocery store.
Making homemade shakes is another option. Have ingredients like dairy or plant-based milk on standby. You can add plain yogurt in place of protein powder if you prefer. Throw in some berries or a banana for flavoring, and you’re set. You could also try adding a dash of spices like cinnamon or nutmeg if you’d like.
Fruit and Nuts
Fruits fuel your body with carbs while nuts add protein. A simple way to get both is through a dried fruit and nut mix, including healthier trail mixes without the candy. You can also find dried fruit and nut bars without a ton of added sugars.
If you’re grabbing a snack less than an hour before your workout, you’ll want to stick to fruits that are easier to digest. Examples include bananas, cantaloupe, and watermelon. Certain nuts are also easier on the gut than others. Think peanuts and almonds instead of pecans and walnuts.
However, you may need to experiment a little to see how your body responds to different fruit and nut varieties. Underlying conditions, such as irritable bowel syndrome, can make pre-workout snack choices more complicated. Any banana may be OK for your friend at the gym, but you may need to stick to the overly ripe bunch.
Avocado Toast With a Hard-Boiled Egg
Say your workout is scheduled two hours from now. You know you’re going to do cardio for an hour and then do your strength training. You’re going to need something more substantial to power through. Plus, your system will have longer to digest whatever you eat.
In this case, you can go for a more hearty snack like whole-grain toast with avocado and a hard-boiled egg. The whole grains contain fiber, which takes longer to digest. But the extended digestion process means you’ll feel satiated through your workout.
Avocados, of course, give your body an extra boost of calories and healthy fats. It’s enough to keep your body going through a tougher, longer exercise routine. You’ll be less likely to feel the effects of hunger, including lightheadedness.
Naturally, a hard-boiled egg gives your muscles the protein necessary to build tissue and recover after a long session. On strength-training days, it’s good to consume extra protein to help the recovery process. For vegans, you can substitute a spoonful of organic peanut butter for the egg.
Cottage Cheese Mixed With Fruit
Cheese lover? Cottage cheese mixed with fresh pineapple or strawberries is a lighter pre-workout snack. You’ll get a mix of protein and carbs to keep your workout going strong. This snack is best if you’re going to the gym in the next half hour or so. Lighter snacks like cottage cheese with fruit are also ideal if your routine isn’t going to be too intense.
You just need something to stop the hunger pains and prevent you from feeling faint. Although you can buy pre-packaged cottage cheese and fruit snacks, you might find they have unwanted added sugars. Buy fresh fruit instead and place it on top of a spoonful of low-fat cottage cheese.
You can also arrange the fruit on the side, eating it separately or combining a piece with each spoonful. Similar to milk, you’ll find cottage cheese comes in whole, reduced-fat, and sometimes skim or non-fat varieties. Which version works best for you will depend on your body, dietary preferences, and underlying conditions.
Whole milk contains more omega-3s, which can reduce inflammation and the risk of metabolic syndrome. Individuals with high cholesterol may want to avoid whole milk, as it can increase those levels. On the other hand, skim milk has more calcium to support bone density. Yet, skim milk may not be beneficial for individuals with acne-prone skin as it has been linked to flare-ups.
Choosing the Ideal Pre-Workout Snack
You exercise to benefit your body, not harm it. Powering through your routine safely means giving your system the fuel it needs. A snack before you hit the gym or neighborhood trails is part of helping your body pass its upcoming endurance test. A mix of complex carbs and protein ensures you have the necessary nutrients to pass plus recover from the test. Before your next workout, remember to snack up to keep going strong.
