Fuel Up: Top 10 Pre-Workout Foods
Getting prepared for another daily workout session and need some extra fuel to make it through? Try energizing up with these delicious pre-workout foods.
A healthy pre-workout meal often helps us perform better (especially if we wake up feeling like our tank is empty). If you’re opting for a pre-workout snack, we recommend a combination of healthy fats, carbs, and protein. Check out this list of high-performing workout snacks that we’ve deemed top-notch.
Pre-Workout Foods: healthy fats, carbs, and protein
Bananas are packed with fiber, provide a nice spread of micronutrients, and some healthy carbs to fuel your pending exercise bout. Not mention, bananas are about as simple as a snack can get. Grab and go if necessary.
One of the most nutritious berries and a potent source of antioxidants, blueberries are one of the best foods you can eat for workout performance. These should be staples. You can’t go wrong with blueberries, no matter what time it is.
If your stomach is good with dairy, then kefir should be stocked in your fridge. Kefir has a nice combination of protein, fat (choose full-fat options when possible), and carbs, so all you need to do is shake it well and head out the door. Sustained energy, simplicity, and lasting satiation are kefir trademarks.
Hint: If you’re heading out for a run, it may be wise to avoid this option. Dairy and cardio don’t mix well for some.
Whey Protein: An On the Go Essential
The nice thing about having some whey handy is it makes whipping up a nutritious smoothie to sip on the go super easy. Blend up some vanilla flavored whey, blueberries, and a banana, and there you have it. You're all set with a creamy, and delicious smoothie to fuel you up as you head to your workout.
Another super quick option is to shake up some whey protein powder and go. Though it’s not the most complete or filling on its own, at least you’ll be sure to get some essential amino acids.
You literally can’t go wrong with eggs; they are a complete protein, calorically dense, packed with nutrients, and are very affordable. Before a workout, eggs will energize you and help keep you satiated for your entire workout.
Combine 3-5 eggs with some of the other foods on this list and you’re ready to rock and roll!
Surprisingly, potassium is one of those stubborn micronutrients that is tough to get enough of. Luckily, avocado is a super-rich source of potassium, as well as healthy fat calories, which equals plentiful energy for your upcoming workout.
Add this as a side or include it in a spread and your body will thank you during the session. Surprisingly, avocado blends nicely into fruit smoothies and can also be a filling addition of fat to your pre-workout smoothie.
In order to train our best, we all need the micronutrients that vegetables provide. Getting a variety of veggies in prior to training is going pack your body with the vitamins and minerals it needs to push hard, grow, and recover better after.
Any chance you get, throw some leafy greens on your plate or steam some frozen mixed veggies. And remember, kale is king, folks.
There is a lot of emphases put on consuming protein post-workout, but for physically active individuals, protein at each meal is crucial. Ensure you get a quality source of protein every time you eat. Salmon or other fresh fish is great as you’ll get your protein, some omega-3 fats, quality nutrients, and even a nice dose of vitamin D, all of which help support your training.
Salmon, a bit of steamed rice, and veggies on the side is a complete meal that’ll set you up for some serious workout success.
Simple, quick, and easy. White rice is an excellent way to pack in some energy pre-workout and is a super efficient option when you’re trying to get out the door and train. White rice is universally easy to digest, making it rapid, easy energy. It also sits well in your stomach prior to training and will help to satiate you.
A super nutritious and calorically dense starch, sweet potatoes are sure to boost your energy and prepare your body for training. The energy you get from starches like sweet potatoes is incredible. You’ll avoid a “crash” in energy and instead enjoy a sustained level of energy and strength for your entire workout.
Make your next workout a killer one by fueling up properly. Your workout performance and overall health will thrive on GymnasticBodies Nutrition so we know you’ll enjoy the many benefits of these pre-workout foods!