No More Guesswork: What To Eat Before Your Workout For Maximum Gains!

Before The Burn

Ever wondered about what Superman eats before he flies off to save the world? Or what Wonder Woman snacks on before battling the bad guys? Okay, maybe they don’t need pre-workout snacks ( because, well, superpowers) but us mere mortals? We need all the help we can get!

When it comes to working out, what you fuel your body with can make all the difference. Think of it like this: Would you drive your car on an empty tank? You can’t expect to perform at your best if you’re not eating the right foods. So what should you be consuming before a workout? Here are 9 foods that can help increase energy levels, improve muscle recovery and endurance plus keep you feeling full.

Water

While not technically a food, water is your body’s primary fuel source. It’s essential for every cellular function, including muscle contraction. Remember when your mom said you’re special? Well, about 60% of that specialness is water. Our bodies are constantly screaming ( or at least politely reminding us) to hydrate.

Water is the most important thing to drink before, during, and after a workout. According to a stand by The American College of Sports Medicine, dehydration can seriously impact your performance and even cause muscle cramps. So, aim to drink a cup of water at least 30 minutes before your workout and sip throughout your workout.

Not a fan of plain water? Add a splash of lemon, cucumber, or even orange for that refreshing twist. Be careful not to over-hydrate as this can lead to you feeling the famous “stitch’ that will make your workout unbearable.

The best way to know if you’re sufficiently hydrated is by paying attention to how thirsty you are: If you don’t feel like drinking water right before your workout, then find yourself really craving fluids once your session begins (or even halfway), it’s time to drink up!

Bananas

If Bananas had a CV, it’d be pretty impressive. Energy? Check. Potassium? Check. Tasty and portable? Double-Check!

Dubbed nature’s power bar, this wonder fruit offers a quick energy release thanks to its rich potassium content. Not only does it fuel your muscles but also supports nerve function, ensuring those gym sessions are cramp-free!

One of the most important nutrients for muscle recovery is potassium. This makes bananas an excellent choice before your workout. In addition to being good for muscle recovery, potassium also has benefits for heart health and digestion. They contain fiber which helps you feel full and satisfied longer. The high fiber content may also help reduce blood sugar spikes that can occur after meals high in carbohydrates or sugar.

Greek Yogurt And Nut Butters

If Batman and Robin decided to switch from crime fighting to nutrition ( stay with me here), they’d be Greek yogurt and nut butter. Protein-packed and deliciously creamy, this combo is like a big, warm hug for your muscles. And hey, who wouldn’t want that?

This dynamic duo packs a protein! In fact, a systematic review in The American Journal of Sports Medicine emphasizes the role of protein in muscle health, making Greek yogurt a recommended choice for pre-workout nutrition. Greek yogurt serves as a creamy base while nut butter adds that satiating factor.

Pro tip: Opt for unsweetened Greek yogurt to avoid unnecessary sugars. Add a tbsp of almond or peanut butter. And you’re getting a blend of protein and healthy fats that’ll keep you energized.

However, in as much as they are both good sources of protein, they’re not without their disadvantages: Nut butters are high in calories (often about 200 calories per 1 full tablespoon, 32g ) and fat. Greek yogurt can be high in sugar depending on the flavor or brand you choose. So choose wisely!

Almonds

Not all heroes wear capes. Some come disguised as small, crunchy nuts. Almonds are that quiet student who’s secretly a genius. They’re a fantastic source of sustained energy, perfect for those of us who want to feel an energy pump.

Rich in magnesium, they can help improve your exercise performance, especially for endurance activities. They increase energy production, improving delivery of the oxygen to the muscles thereby reducing the accumulation of lactic acid. Grab a handful before heading to the gym.

Almonds are also a great source of protein, fiber, and vitamins. They can help you feel fuller for longer, which can be especially helpful when it comes to weight loss or muscle recovery.

Whole Wheat Toast

Whole wheat toast is the pre-workout equivalent of your favorite motivational song. It gets you pumped, energized, and ready to tackle the gym. Complex carbs like whole wheat toast provide sustained energy. Top it off with some avocado for healthy fats and you’ve got a pre-workout snack that’ll keep you powered through those reps. It is rich in fiber, B vitamins, and iron. A slice of whole wheat bread contains about 3 grams of dietary fiber.

It also offers thiamin (B1), riboflavin ( B2), niacin (B3), and pantothenic acid. The B vitamins are helpful in muscle building and repair. Whole grain foods like wheat also contain antioxidants called phytochemicals. Studies show that these phytochemicals may reduce your risk for heart disease and certain types of cancer.

Whole wheat bread is also a good source of selenium- a mineral that plays an important role in immune function as well as magnesium and manganese, two nutrients essential to energy production.

Oatmeal With Honey, Berries And Almonds

Honestly, oatmeal doesn’t get enough credit. It’s the versatile artist of the food world. You want it sweet? Add honey. Fruity? Throw in berries. Nutty? Hello, almonds! Oatmeal is ready to cater to your every pre-workout whim. Unlike popular belief, oatmeal isn’t just for breakfast. Its slow-releasing carbs will keep your energy levels stable. The additions of honey, berries, and nuts add flavor, antioxidants, and protein to the mix.

1. Add some honey, (about 1 teaspoon per serving) if you prefer sweeter food.

2. Top it off with mixed berries like strawberries, blueberries, blackberries, and raspberries.

3. Finish up your healthy breakfast with lots of sliced almonds and(or) chia seeds on top! These nuts and seeds are packed full of protein which will help keep you energized until the next meal rolls around!

It also contains iron, calcium, and other vitamins that your body needs for energy during exercise. To make the most out of this healthy breakfast food:

Strawberries And Dark Chocolate

Who said workouts and indulgence can’t mix? Strawberries and dark chocolate are a power couple that’s not just drool-worthy but packed with health benefits. The Brad Pitt and Angelina Jolie of the food world  (minus the drama).  Indulge a little! This duo is also good for your heart. Dark chocolate has flavonoids that can increase blood flow and antioxidants that protect the body from damage caused by free radicals, (as highlighted in a study published in Antioxidants & Redox Signaling) which can lead to cardiovascular problems and even early death.  It helps to reduce the amount of oxygen that the body will need during short intense workouts. Strawberries offer a dose of vitamin C, which promotes blood vessel health and can play an important role in reducing your risk of heart disease. This sweet combo isn’t just delicious; it’s a heart-healthy choice.

Quinoa

Once upon a time, quinoa was that unheard-of grain that people pronounced as “kwin-oah.” Now? It’s the A-lister of grains. Quinoa isn’t called a superfood without reason. This grain is a complete protein and offers all the nine essential amino acids that our bodies can’t make on their own. It’s like the personal trainer you can eat. lol You can choose to have it on its own or jazz it up with some veggies, dried fruits, or nuts for a delightful preworkout meal. It is also rich in fiber and iron and can be served as a side dish or used to make a salad. I normally use it in my protein smoothies. The nutty flavor of quinoa pairs well with the sweetness of dried cranberries and the tartness of salad dressings. To make this recipe even healthier, cook your quinoa in vegetable broth instead of water. This will add more nutrients to your meals while cutting out any added sodium from the broth.

Hard Boiled Eggs

The egg is not just for breakfast or amateur magicians anymore. With a hard shell and a powerhouse of nutrients inside, it’s like the armored tank of the nutrition world.  Eggs are a complete protein which is important for muscle strength & muscle gain. They can be paired with many other foods or eaten on their own. Pro tip: Sprinkle some paprika, masala, or a dash of hot sauce for added zest! Boiled eggs are also portable, making it easy to eat them on the go during your working-out days. If you’re short on time, a hard-boiled egg can be added to salads, sandwiches (try one with avocado), or even eaten alone as a snack before your workout begins.

But One Size Doesn’t Fit All: So Who Is This List For?

Now, you might be thinking, “Is this list of superfoods designed only for those aiming to flex at the end of their workout session?” Or perhaps, “Is it just for those trying to shed a few pounds and look fabulous in that new swimsuit?” The beauty of this list is adaptability. While it has foods that are great for muscle recovery and building  (looking at you, eggs and Greek yogurt), it’s not exclusive to the aspiring bodybuilders among us. On the other hand, it has elements that can aid in weight loss by providing satiety and essential nutrients without excessive calories (hey there, almonds and quinoa!). But this isn’t just about muscle or weight. It’s about energy. Every item here is selected to give you the boost needed to power through your workout, be it a heart-pounding cardio session, a relaxing yoga class, or a rigorous strength training routine. However, always remember that individual needs vary. Factors like age, gender, metabolic rate, workout intensity, and even personal health conditions can influence the kind of nutrition that one requires. So, while this list is a fantastic starting point, always listen to your body and consult with a nutrition coach to tailor your meals to your specific goals. That said, whether you’re aiming to be the next ironman (or woman!) at the gym, hoping to shed some pounds, or simply want to feel energized during your workouts, this list offers a little something for everyone.

From Zero To Hero

Next time someone asks you about your secret weapon for workouts, give them a wink and say, “It’s all in the snack.” Or, you know, just pass on these food tips. If you’re going for a run, find foods that will help you keep up the pace—like water and bananas—and avoid anything high in sugar like candy or soda.  If your goal is strength training, then focus on whole grains and lean protein sources like eggs, quinoa, or Greek yogurt with nuts. Eat right, stay hydrated, and always leave room for a post-workout treat (because, balance, right?). Now, suit up (or, you know, put on those gym shorts), fuel up, and go conquer that workout! Happy fuelling, and here’s to stronger, more energized workouts.

#Fitness #Nutrition #Wellness