By: Katrina Finnigan
Have you ever gone to the gym on a full stomach and realized you’re feeling a little sluggish? How we fuel our bodies before a workout contributes greatly to how we perform. Here are a few things that will help give you the energy you need to ensure a great workout and be easy on the stomach!
Pre-workout Basics:
- Nuts – are a great source of healthy fats that metabolize well into energy to keep you full and keep you moving. Nuts are great for your heart as they are packed with omega 3s which is fuel for your not only your heart but your brain as well.
- Eggs – are great before or after a workout – they are a great source of protein with low calories and are packed with Vitamin B to help to convert your meal into energy. String cheese is a great on-the-go substitute for eggs if you don’t like them hardboiled.
- Fruits and Vegetables – fruit contains natural sugars that help to provide you with an energy boost. Vegetables on the other hand fill you up and force your body to burn stubborn fat as fuel as it cannot completely absorb the amount of carbohydrates within them.
- Whole Grains & Oats – Oatmeal applies here as well! Whole grains are packed with healthy carbs to keep you feeling full and metabolizing into pure energy to get you through your day.
- Coffee – no real need to explain here! Coffee gives you that caffeine boost to help you get maintain energy through your workout. Adding skim milk will add a little protein, or go for a skim-latte for a more protein packed fix. Just be sure to drink water and stay hydrated!
- Extra Water – hydrate, hydrate, hydrate. You will never hear it enough, water is something you should be sipping on all day, but if you’ve been busy, extra water before a workout should keep you hydrated and in the clear of any major muscle cramps.
- Yogurt – is rich in calcium which helps to promote healthy fat burning. Yogurt is also rich in protein (especially if it’s greek yogurt) which helps to fuel your muscles, and carbs which is that perfect added boost of energy required to get you through that workout.
Pre-workout Meal Examples
Cardio Workouts
Before an intense cardio workout – you should be consuming 75-100% of carbs in your pre-workout meal as carbs are metabolized into glucose which helps give you the energy and stamina to perform at your best.
- One Slice of Whole Grain Toast, Banana & Peanut Butter
- Oatmeal and Berries
- Apple and Almonds
- Rice and Broccoli
Strength Training
Before a strength training workout – you should be your workout meal should constitute 75% carbs and 25% protein. Protein helps to repair and build muscle tissue that can be damaged or torn during your workout, while the carbs will give you the energy required to help perk you up and push you through.
- Fruit Smoothie (made with yogurt)
- Apple and Peanut Butter
- Banana and Greek Yogurt
- Toast and an Egg White Omelette
Keep these small meal/snack ideas in mind for breakfast and your pre-workout boost and you will be sure to stay energized, on track, and ready to take on the world. Remember – fitness is 80% nutrition and 20% activity – so do your best to fuel your body in the best way possible.
Bon appetite!
