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The snacks you eat prior to your workout will help to fuel it and therefore maximise your efforts and results. If you fuel correctly, you will workout harder, which will lead to more effective results than if you are fuelling your body with the wrong types of fuel.
Eating correctly before your workout also helps to prevent low blood sugar, which can lead to light headedness and fatigue. So here are some snacks!
Bananas- these are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. Bananas also offer cardiovascular protection from potassium and fibre. Potassium is an essential mineral for maintaining normal blood pressure and heart function. Potassium may also promote bone health.
Oats – these are full of fibre, which means that they gradually release carbohydrates into your bloodstream. This gradual process keeps your energy levels consistent during your workout. Oats also contain vitamin B, which helps to convert carbohydrates into energy, which can be used during your workout.
Wholegrain bread – Bread is a fabulous source of carbs & other energy providing nutrients to help you have an intense workout. Bread also contains fibre. More 1/4 of our daily fibre intake comes from bread, which is essential for a healthy digestive system.
Fruit smoothies – These are high in carbs & also have high quality protein. They are not only easy to consume but are rapidly digested and are perfect for something to consume quickly and easily on the go!
Here are some pre-workout snack ideas:
Hearty salad:1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
Turkey-avocado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
PB & B toast: 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast
Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple
Eggs n’ toast:
Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voilary 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
Here are some post-workout snack ideas:
Banana-low-fata: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
Egg muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin.
Green smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.
Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers
Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa!
