What to Eat Before A Workout
IntoFit | August 17th, 2009 | Recipes and Meal Ideas, Workouts - Cardio, Workouts - Strength | 4 Comments »
Your bodies number one choice of energy comes from carbohydrates and then from fat. Your body uses protein to help restore and rebuild your mussels. So it only seems fitting that before a workout you want to make sure you get a good amount of all three macro-nutrients.
I think the best way to plan your pre-workout meal or snack should be based on the amount of time you have before you begin.
If you have two – three hours
This should give your body enough time to digest your meal so that it’s not sitting heavy in your stomach. You want your body focused on the work you are performing and not on having to work through the food in your tummy.
Pre Workout Meal Ideas:
- A peanut butter (or any natural nut butter) sandwich on whole grain with 1 cup of milk and half a banana.
- 2 ounces whole grain pasta with 3 ounces white meat chicken tossed with vegetables and a light dressing.
- Pizza English muffin! Whole grain English muffin topped with tomato sauce and 1 ounce of cheese divided. Cut up some fresh veggies on the side!
- Tuna melt sandwich on whole grain (use plain yogurt & mustard instead of mayo ) with 1/2 ounce of cheese. Have this with an apple.
- Whole grain wrap with white meat turkey or chicken, lettuce, tomato, avocado and 1 Tbsp light dressing.
- Any type of green salad with beans or lean protein. Toss in a few nuts or 1/2 ounce of cheese with a light dressing. Serve with 1 slice whole grain toast.
If you have one to two hours
Pre workout snack:
- One ounce of cheese on one serving of whole grain crackers.
- One piece whole grain toast and one tablespoon peanut butter (or any natural nut butter you like).
- One banana dipped in 1 tablespoon peanut butter.
- Apple with one ounce Parmesan cheese.
- One ounce raw almonds or cashews and a piece of fruit.
- 1/2 cup cottage cheese with slices of tomato, avocado and cucumber.
If you have 30 minutes to one hour
Here is where it gets tricky. You definitely want to eat before you workout but this time you need something that will digest quickly. Again, you want your bodies energy stores helping you get though the workout – not digesting your meal. I always find liquid or fruit the best option here.
- 3/4 cup low fat or no fat milk with 1/4 cup 1% chocolate milk.
- Protein shake. 1 scoop whey protein powder with 1 cup fat free milk or water.
- Yogurt Shake – 1/2 cup yogurt, 1/4 cup milk, frozen berries …blend Yogurt.
- 1/2 cup low fat frozen yogurt.
- Any piece of fruit from Bananas (which are the best because they are high in potassium ) to apples to berries.
- 1/2 cup cottage cheese.
Related Posts
-
10 Post Workout Snacks
Eating after a workout is just as important as eating before a workout. The best [...]
-
Heathy Breakfast Ideas
At the end of 2009 we talked about cleaning out your refrigerator, cupboards, car and [...]
-
Grab and Go Healthy Snacks
We’re still stocking your cupboards and refrigerator with healthy food. Snack are so important! in [...]
Buy now
Buy now
Subscribe by email
I literally roll out of bed and go for a run. Do I still need to eat before?
I completely understand where you are coming from. I also find it really hard to go for a run first thing with food in my stomach, but I force it down anyway. I always have a piece of fruit on an empty stomach before I go on a morning run. Even a grapefruit, some berries or a kiwi would be good to eat before you head out the door. These are all high in water, easily digestible (so they won’t come back to visit you on your run) and you get the energy you need from them right away. Give it a try and let me know how you feel or if you think it makes a difference.
[...] to use the snack towards repairing and recovering from the work you just did. As I mentioned in my What To Eat Before a Workout post, protien is your bodies number source of energy to restore your muscles. The fastest way for [...]
[...] to use the snack towards repairing and recovering from the work you just did. As I mentioned in my What To Eat Before a Workout post, protein is your bodies number source of energy to restore your muscles. The fastest way for [...]