Pre-Workout Nutrition - 20 Snack Ideas Included
3 minute read
Pre-workout snacks can be a controversial topic. Some of us swear by fasted workouts in the hopes of maximum fat burn, while others cannot get through even 10 minutes of physical activity without a small meal before a workout.
In this post, we discuss the advantages and disadvantages of eating before exercising, the best timing for your pre-workout meal, and share some easy meal ideas to boost your workout energy.
There are many different types of exercise you can do, but they will usually fall into one of these categories - aerobic, muscle strengthening, bone strengthening, balance, and flexibility. A meta-analysis concluded that performing exercise in a fasted state did not influence weight loss or changes in lean and fat mass.
So what does it come to then? Personal preference, the timing of workout, your exercise/intensity of choice, accessibility, and duration of exercise.
Who trains fasted and when will it be applicable then?
People who love to exercise first thing in the morning. It can be rather challenging to find food before a workout that early in the morning, so some prefer to skip it entirely. The advice to train in a fasted state is a strategy to increase fat burning, with the hope of using some stored fat.
It is important to keep your pre-exercise meals low fat and low fibre as these are all nutrients that can slow down digestion. Try to opt for meals high in simple sugars so that your body has easy access to the energy it needs during your workout without feeling nauseous or getting an upset or tight stomach.
Especially if you are having it 30 minutes before your workout. Caffeine and beetroot juice (dietary nitrates) enhance performance, although these effects may be modulated by genetic factors and/or training status.
Below are 20 pre-training snack ideas, each offering a diverse selection and accompanied by their caloric content. We have tried our best to be as inclusive as possible, catering to different cuisines and budgets. Some of the items on the table may pleasantly surprise you. The list is in descending order of quality of meal.
While some of the pre-workout snacks listed may not traditionally be categorised as healthy snacks, remember, the main goal here is to quickly access energy for your workout. However, we do include low-calorie snacks, high-protein snacks, and even keto snacks to cater to various dietary preferences, ensuring there are healthy snack ideas for everyone.
Looking for more meal inspiration? Check out our blog on 20 Easy Meals To Meet Your Daily Protein Intake (Part 2) for delicious recipes that support your fitness goals.
Generally speaking, it is not the end of the world if you train on an empty stomach. There is plenty of research, however, that suggests consuming something beforehand might aid in your performance goals. For instance, a meta-analysis published found that you’ll have better endurance and performance to get through 60 minutes or more of aerobic exercise if you eat pre-exercise. Exercising after you eat pre-workout may also help curb a blood sugar spike from that meal.
It ultimately comes down to how you actually feel. Do you tend to get lightheaded towards the end of your workout? Do you get so hungry that it begins distracting you from your session? If so it might be best to get some pre-training food in you first. Otherwise, your session will leave you feeling cranky and unproductive and you might get into a cycle of negativity and demoralisation.
We hope you enjoyed the quick read, stay tuned for a post-workout article coming up soon!
