Energy with no crash!
Eating the right pre-workout foods can help you obtain better results at the gym. This is because a good meal will provide quick and substantial energy, without making you feel sluggish. Now, a workout isn’t an excuse to eat whatever you want. Foods that feel too heavy in the stomach will slow you down. And snacks with too much refined sugar might give you energy at first, but cause a crash soon afterwards. When it comes to pre-workout, think well-balanced carbs instead of heavy fats.
On the other hand, skipping a pre-workout meal can cause early fatigue, lightheadedness, muscle exhaustion, and in some cases, low blood sugar. Skipping the calories isn’t worth it, even if you’re trying to lose weight. Additionally, if your muscles have readily available energy from calories, your body will be able to work a little bit harder. It’s a slight difference that can make a big change in the long run.
Pre-workout nutrition should be light, high in carbohydrates and protein, and low in calories. Apples and bananas are two of the best pre-workout snacks. But don’t forget to wash them down with a nice glass of coconut water – it’s the ultimate body fuel!
If you want to know more about what to eat, or not eat, before a workout, read on! These are our top five worst and best pre-workout foods.
Apple or Banana before a workout?
Which is better? Which is worse? The truth is, either an apple or banana before a workout can be beneficial to your body, albeit with some differences.
A banana has 34.8g of carbs, but an apple has less than half that amount (15.7g).
This is mirrored in the glycemic index ratings of both fruits; apples have a low glycemic index score of 39, indicating that they have little effect on blood sugar, whereas bananas have a value of 62, indicating that blood sugar rises faster.
Although apples lack protein, they are excellent when combined with other protein sources such as peanut butter for a pre-workout snack or added to a protein drink to boost fiber.
Either way, it’s better to workout with something beneficial in your tummy instead of an empty stomach. As for choosing between an apple or banana before a workout, that’s entirely up to you!
Worst: Salted Nuts
For the most part, nuts are great for your health. However, they are not so good as a pre-workout snack. Nuts are high in hard-to-digest fats, but low in carbs. This means they won’t provide quick energy. Additionally, the sodium in salted nuts will leave you dehydrated before you even begin your workout.
Best: Bananas
For on-the-go snacking before the gym, grab a piece of fruit instead. While apples and oranges are also great, bananas are some of the best pre-workout foods you can find. They contain natural sugars for quick energy, and potassium to help you process excess sodium in your system.
We Recommend: Flourless Banana Pancakes
Worst: Spicy Food
Spices are an easy way to burn a few extra calories. However, it’s better to save spices for after your workout. Before your workout, too many spices can cause bloating and gasses, which means a truly uncomfortable gym session.
Best: Oatmeal
Instead, have some creamy oatmeal with a small dash of cinnamon about an hour before your workout. The carbs in the oats provide a steady source of energy. Top with berries for some extra sweetness.
We Recommend: Cinnamon Roll Oatmeal
Worst: Donuts & Chocolate
It’s easy to assume anything high calories is okay, since you’re just using the calories for fuel. However, foods like donuts and chocolate get their high calorie content from fat and sugars. Fat is slow to digest, which means it will sit heavy in your stomach while you’re trying to work out. Refined sugar, on the other hand, digests too quickly. First, it causes a spike, and then a crash, leaving you drained before you finish your workout.
Best: Greek Yogurt
For a pre-workout snack that tastes like dessert, try Greek yogurt. It’s smooth and creamy, but it’s lower in sugar and higher in protein that regular dessert. Look for a low fat or non-fat version, and enjoy with fresh fruit or crunchy toppings.
We Recommend: Easy Mint Yogurt with Strawberries
Worst: Sandwiches
Sandwiches are convenient, but they don’t provide many health benefits. Condiments, deli-meat, and cheese are all high in fats and sodium, meaning they’re bad pre-workout snacks.
Best: Toast
Bread, however, makes a great pre-workout snack! The carbs digest quickly without overloading you with sugar. For flavor, try jam or sliced fruit.
We Recommend: Toast with Peaches, Cream Cheese, and Honey
Worst: Fast Food
Again, while fast food is high in calories, it doesn’t really provide the energy you need. The high fat content will feel heavy in your stomach. Just imagine trying to run through a Thanksgiving food coma. In fact, fast food might just be the worst of these pre-workout foods.
Best: Fruit Smoothie
Smoothies made with whole fruit are ideal before a workout. They have plenty of natural sugars, some healthy fiber from skins and seeds, and a variety of vitamins and minerals to fight fatigue. Additionally, your body will process the water content quickly, so that you don’t have food bouncing inside you while you run.
We Recommend: Mango Banana Cream Smoothie
What’s your favorite way to fuel up before a workout? Let us know in the comments below if any of these recipes worked for you!
Enjoyed this post? Discover more:
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And if you’re looking for a workout to fuel up for, take a look at all of the SkinnyMs. Fitness Resources on our site! There’s something for everybody!
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