Pre-Workout Snacks

Healthy Lifestyle

While athletes follow a strict regime in their exercise routines with planned meals and snacks, ordinary people like us try to squeeze thirty minutes to an hour of exercise in our consistently busy schedules.  Do we also have to be as conscious as athletes when it comes to pre-workout snacks?

Typically I find that my clients work a full day and then will go to the gym anywhere
between 4 and 6PM. Usually, they have not eaten anything since lunch which was around 12-2PM. That means they are going to the gym having not eaten for at least 3 hours. If they do not have a substantial snack, their ability to maximize their exercise goes down dramatically.  I find some clients are very sensitive and will experience drops in their blood sugar levels during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even fainting.

If you usually feel weak when exercising, have a drink or a snack before starting. Follow these guidelines and you’ll be fine.

Pre- Exercise Drinks
Before you begin your activity, make sure that you are well-hydrated. Drink 16-20 ounces of water 1-2 hours before starting your workout.

Sports drinks are advisable. They contain electrolytes that promote proper re-hydration.

Pre Exercise Snacks and Meals

The energy that you use during exercise doesn’t come from the food you’ve recently eaten. It comes from the carbohydrates and fats that are stored in your muscles, liver, and fat cells. So, before you begin your workout make sure to load up first to perform better.

First, eat a well-balanced meal 1-2 hours before you exercise. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. The basic strategy here is to eat enough calories to equal about half the calories you expect to burn during your upcoming workout.

Include meals that are high in carbohydrates to keep your blood sugar and energy levels stable. Protein-rich foods are also good for fuel and give your muscles a headstart on recovery after exercise. Try out the following food combinations to maximize your performance level and see if they work for you.

Some clients feel best with fruit and yogurt, others feel better with having heartier snacks such as oatmeal , nuts or hummus. It really depends on how hungry you are and what you have consumed previous to your workout. These are areas that I discuss with my clients in detail.           

  • Fruit and yogurt
  • Nuts
  • Oatmeal
  • Cereals (with more than 3 grams of fiber) and milk
  • Trail mix with nuts and dried fruit
  • Hummus and raw veggies
  • Hard boiled eggs (or egg whites)
  • Cottage cheese and fruit
  • Half a peanut butter or turkey/chicken sandwich on whole grain bread
  • Whole grain crackers with nut butter or cheese
  • Whole grain fig (or fruit) Newton cookies
  • Milk (especially chocolate milk)
  • Tomato or vegetable juice
  • Yogurt smoothie (with added protein powder, if desired)
  • Most protein/energy bars

Second,  If you are one that needs to eat a small snack (100 – 200 calories) about 30 minutes before you workout, then choose high GI foods that can be easily digested. This type of food is quickly converted into energy that will be used during your workout.

Here are some suggestions for pre-exercise drinks and snacks:

  • Fruit juice
  • Fruit smoothie
  • High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
  • Sports drinks
  • Pretzels or bagels (but not whole grain varieties, which digest slowly)
  • Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

            Eating the right food at the right time is essential for people who work out. By consuming meals during appropriate times before working out will keep your energy up and maintain your stamina throughout the day. This way, you can burn more fat. Just remember the simple rule of successful weight loss: You have to eat fewer calories than you use up, but not fewer than your body needs to function at its best.

38 Responses to “Pre-Workout Snacks”

  1. Respiratory Therapist

    Great site. A lot of useful information here. I’m sending it to some friends!

  2. queen we will rock you

    Easily, the post is actually the greatest on this deserving topic. I agree with your conclusions and will thirstily look forward to your coming updates. . . . .

  3. polar f4

    Outstanding article, a bunch of fine knowledge. I am going to point out to my girlftriend and ask them the things they think.

  4. orange messagerie

    I am looking forward to looked over way more of your current well written articles, have a pleasant day!

  5. nhl scores

    Nice one! If I could write like this I would be well chuffed. The more I read articles of such quality as this (which is rare), the more I think there might be a future for the Net. Keep it up, as it were.

  6. msn weather

    Good entry. I appreciate you for posting it. Keep up the fine blogging.

  7. lighting universe

    Valuable information and excellent design you got here! I would like to thank you for sharing your thoughts and time into the stuff you post!! Thumbs up!

  8. legally blonde

    Admiring the time and effort you put into your blog and detailed information you offer! I will bookmark your blog and have my children check up here often. Thumbs up!

  9. kids mgmt

    Many thanks for the article. I will have a link back to this information from our fresh blog. Thanks again.

  10. j 41 shoes

    Wow this was doubtlessly one of the most effective posts I’ve had the chance to view on the subject so far. I do not know where you gather up all your info but up! I’m gong to send a few folks your way to take a look at this post.

  11. google calculator

    Do not usually post on blogs, but I would like to post it really forced me to not be so! very nice post.

  12. gmail account

    Hello, I have browsed most of your posts. This post is probably where I got the most useful information for my research. Thanks for posting, maybe we can see more on this.

  13. frigidaire parts

    Really heart touching, I have been inspired by this and will follow these thoughts in my life, will never 4get this…… will become follower of this……..

  14. family guy full episodes

    It is simple to see that you are very informed about your writing. Looking forward to future posts.Thank you.

  15. evans cycles

    I am looking forward to looked over way more of your current well written articles, have a pleasant day!

  16. compare lcd tv

    why didn’t I come across this article earlier!!! pretty useful!!!

  17. avenue q

    Good entry. I appreciate you for posting it. Keep up the fine blogging.

  18. weather uk

    Excellent & thoughtful post.

  19. Mars Needs Moms

    I think you have a great page here… today was my first time coming here.. I just happened to find it doing a google search. anyway, good post.. I’ll be bookmarking this page for sure.

    • Irene

      Time to face the music armed with this great infromtaion.

  20. bofa online banking sign in

    Well … all I can say is, wow. This is an impressive collection of resources, thank you for taking the time to put everything together.

  21. tomtom home

    Very good article I enjoy your website keep up the great blog posts

  22. target hours

    Pretty insightful post. Never thought that it was this simple after all. I had spent a good deal of my time looking for someone to explain this subject clearly and you’re the only one that ever did that. Kudos to you! Keep it up

  23. india insurance

    Hiya! I just would like to give an enormous thumbs up for the great data you have right here on this post. I will probably be coming back to your weblog for extra soon.

  24. bass pro shops locations

    Great post, thanks for being humble and sharing. Didn’t know about the shared web host potential.. Good to know owning over a thousand sites..

  25. spybot search and destroy freeware

    I don’t usually reply to posts but I will in this case. WoW

  26. Jacquline Kenaga

    This page appears to recieve a good ammount of visitors. How do you get traffic to it? It gives a nice unique twist on things. I guess having something real or substantial to give info on is the most important thing.

  27. night by elie wiesel

    I have to say that I thought this piece was very profound. I have already bookmark you page. It has shown me a new insight in to my research about current government policy.

  28. Alveo

    You certainly have some agreeable opinions and views. Your blog provides a fresh look at the subject.

  29. stekLayerry

    I find myself coming to your blog more and more often to the point where my visits are almost daily now!

  30. st charles missouri yellow pages

    I just book marked your blog on Digg and StumbleUpon.I enjoy reading your commentaries.

  31. simnpledave

    Thanks for the great share. Amazing post.

  32. Geralyn Vanness

    This site appears to get a large ammount of visitors. How do you promote it? It gives a nice unique spin on things. I guess having something useful or substantial to give info on is the most important thing.

  33. buy tramadol

    Great .Now i can say thank you!

  34. Fake Gucci Belt

    But wanna state that this is very useful , Thanks for taking your time to write this.

  35. Sina Swanner

    I just now wanted to thank you once again for your amazing blog you have made here. Its full of useful tips for those who are truly interested in this subject, primarily this very post. You really are all amazingly sweet and also thoughtful of others and also reading your site posts is a superb delight in my experience. And exactly what a generous present! Jeff and I really have pleasure making use of your suggestions in what we have to do in the near future. Our record is a kilometer long so your tips will definitely be put to beneficial use.

  36. basketball betting

    acfrt6 Thanks for all the answers:) In fact, learned a lot of new information. Dut I just didn`t figure out what is what till the end!…

Comments are closed.