Before your workout, it’s crucial to supply your body with a quick and accessible energy source, which is effectively achieved through consuming healthy snacks containing carbohydrates.
Preventing that nagging, pre-workout hunger is why pre-workout snacks are a must.
Ekta Singhwal, a dietician at Ujala Cygnus Group of Hospitals, highlights the significant role these snacks play in elevating performance and overall well-being during exercise.
The body needs a quick and accessible energy source for workouts, and these healthy pre-workout snacks deliver that energy in the form of carbohydrates. To clarify, carbohydrates are the body’s preferred fuel source for moderate to high-intensity activities, such as exercising.
The dizzy spells sometimes experienced during workouts can result from dropping blood sugar levels. Pre-workout snacks also aid in stabilizing blood sugar levels, which is essential for maintaining energy and warding off fatigue during exercise.
Moreover, these snacks help replenish the glycogen stores in your muscles, reducing post-exercise muscle soreness and fatigue.
So, what should your pre-workout snacks include?
- Protein-rich options: These snacks offer amino acids that protect your muscles during exercise. In cases where the body lacks amino acids, it might break down muscle tissue for energy.
- Water-rich foods: Fruits and vegetables provide hydration, crucial for exercise. Even mild dehydration can lead to discomfort during your workout.
- Ingredients for mental focus: Ingredients like caffeine can help enhance focus, ensuring you stay alert and motivated during exercise, but don’t overdo it.
Here are some great pre-workout snack ideas:
- Banana with Almond Butter: Bananas provide easily digestible carbohydrates for quick energy, while almond butter supplies healthy fats and protein to sustain energy levels.
- Greek Yogurt with Berries: Greek yogurt is rich in protein and contains probiotics, beneficial for gut health. Berries add natural sugars for energy and antioxidants to combat exercise-induced oxidative stress.
- Oatmeal with Nuts and Dried Fruit: Oatmeal offers complex carbohydrates for sustained energy. Nuts provide healthy fats and protein, and dried fruit delivers quick-releasing sugars for an immediate energy boost. This well-balanced snack can keep you energized throughout longer workouts.
Remember, portion size and timing are vital when it comes to pre-workout snacks. Ideally, consume your snack 30 minutes to 2 hours before exercising, depending on your body’s tolerance.