Gearing up for a workout? Need a quick and easy snack that gives you an instant energy and prepare you for the session ahead? Here are some of the best pre-workout snack ideas that combines some healthy carb with a decent dose of protein.
OATMEAL
Carbs = energy. Oats are complex carbohydrates that digest slowly, they’ll provide you with a constant flow of stamina for at least 1-3 hours post consumption. Oatmeal is known to be the best workout buddy as it is full of fiber and also contains B vitamins which help convert carbohydrates into energy.
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Eating it’s one cup an hour before your workout will keep you full even when you’re burning calories. You can add a handful of blueberries or any other fruit in it to add more carbohydrates to your snack. Fruit contains glucose which will provide a fast burst of energy while oatmeal will provide the glycogen that improves your stamina.
BANANA
If you’re not a big breakfast person but you know you’ll be working out for more than an hour, banana is best option for you. Banana is especially recommended for morning exercisers. A banana contains complex carbohydrates that will keep you energized. It is actually thought to provide more energy than caffeine. Eating a banana pre-workout is the perfect way to boost your glycogen stores and increase blood sugar levels. You’ll feel perked up almost instantly after having it.
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APPLE WEDGES AND PEANUT BUTTER
Take sliced apple wedges and dip it in a tablespoon or two of peanut butter. You will get a good mix of natural sugar and at the same time, feel the energy from the perfect ratio of carbs, proteins, and fats.
It is tasty pre-workout snack that is perfect for consuming 30 minutes before a productive workout. Have it and keep going harder for longer.
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GREEK YOGURT
Greek yogurt differs from regular yogurt in that it has more protein – making it a perfect pre-workout snack. Protein helps with satiety, building muscles, recovery and healing. On average it has 18 grams of protein, it is low in calories and lactose (if you are sensitive to dairy, yogurt is good for you as it easy to digest).
Add a little bit of fresh fruits or honey to sweeten it. The natural sugars will give you the quick fix you need to hit the gym. Greek yogurt can provide the body with a source of protein to help optimise your workout.
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BLACK COFFEE
No doubt, a cup of joe is one of the easiest ways to pick yourself up after a long day. When consumed before exercise, it can cause fat cells to be used as an energy source. Drink a cup about an hour before exercising as it will give you a good boost, and will stimulate energy production. The high amounts of caffeine in black coffee will increase your metabolism which makes you burn more calories throughout the day. Having coffee before exercise enhances that effect.
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FRUIT SMOOTHIES
Smoothies, often mistaken as drinks are actually meal replacements! It acts as a great pre-workout snack option that can provide you with a good source of fast acting glucose. It contains high quantity of fruit carbohydrates which break down instantly and proteins which can be used later to prevent muscle loss.
Fruit smoothies are a great source of the nutrients needed to fuel up before a good workout. Make sure to avoid sugar while making a workout smoothie and focus on fruits and vegetables that are high in protein and energy.
You can use any fruit of your choice but bananas and almond butter smoothie charge you fast with their fast-acting carbs and healthy fats.
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HUMMUS AND TOAST
This contains complex carbohydrates and protein which are a great source of energy. Hummus, made from heart-healthy chickpeas is a great pre-workout snack that will give you a real boost. Use it as a quick dip for your carrots and cucumbers or as a spread on your toast.
BOILED EGG
Hard boiled egg is a quick snack if you are in a rush as it is easy to prepare and portable, you will get all proteins of eggs through it. Eggs have a complete amino acid profile which is great for people looking to add lean muscle mass.
Eating it before early morning workouts gives the body great protein and will provide energy without weighing heavy on the stomach. It is better to have it 45-30 minutes before workout.
Knowing how to best fuel your body is very essential to keep your –
- energy up,
- workout performance high, and
- body in fat-burning mode.