Tuesday, October 15, 2013
A big question for many people is "What do I eat before I workout"? Each person is different...some people can barely stomach a sip of water before a workout and some people need a larger amount of food before a workout. I fall into the latter category most of the time.
I have complied a list of pre-workout snacks and meals to fuel your workout.
One of my favorites is a slice of whole wheat toast with peanut butter and sliced banana. This is a great mix of simple and complex carbs that will release steady energy to your body during your workout. The bananas and the toast are easy to digest so you don't get that sick feeling.
If I only need a small snack before a workout, I will mix greek yogurt, walnuts, berries, honey, and a few chia seeds. The yogurt is easy on your digestive system while the chia seeds and and berries give you that nice steady energy. The nuts provide essential fats and keep your blood sugar levels steady while you train.
If I'm in a big hurry, I'll blend up a quick smoothie. My favorite: spinach, berries, almond milk, a handful of uncooked oats, and a scoop of protein powder. This typically isn't enough for a long, hard workout, but holds me through a shorter less intense training session.
A delicious treat before workout is a small sweet potato. I microwave it until soft and mix in a bit of almond butter and cinnamon. It's almost like a sweet potato pie. So good!
For a more savory pre-workout meal, I will make a quick egg white scramble. Sometimes I add veggies and a tiny bit of cheese. Other times I will add black beans, avocado, and salsa. You really can't mess this up. I'll have a piece of whole wheat toast with this to be sure I get enough carbs. This meals gets me through the days I have a longer workout or heavier lifting.
Of course, you can't go wrong with the old standards like oatmeal, apple slices with almond butter, sliced chicken breast with rice, or a turkey sandwich. There are so many good combinations for pre-workout fuel.
A good rule of thumb is to remember that:
1) A pre-workout meal should be eaten about 2 hours before your workout.
2) A pre-workout snack can be eaten 30-60 minutes before you train.
3)You want a 5 to 1.6 gram carb to protein ratio. That basically means eat a tiny bit more carbs than protein.
The carb thing is always controversial ...some people think that you should avoid carbs before a workout, but I think they are essential. I'll be back soon with post-workout nutrition tips and a give away!