Smart pre-workout snacks for anyone

Have you ever started a long road trip without checking how full your gas tank is?  Very few of us would forget to do that.  But how many of us tend to start our exercise routine low on fuel?    If you’re that person who gets about halfway through and has to stop because you’re running out of steam, it’s time to do a reality check on what you may or may not be eating prior to working out.

Does everyone need a snack before working out?

The answer to this is not necessarily.  There is a misconception that eating a snack before exercise is a must.  However, if you ate a meal within the last hour or so, a pre-workout snack is usually not a requirement.  But if 2 or 3 hours or more has passed since your last meal, then having a small, nutrient-filled snack is idea.  For example, let’s say you ate a late lunch at 2 p.m. and you’re hitting the gym at 4:30 p.m., a snack most likely is not a needed. But if you ate your lunch at 12 noon and planning on working out 4 ½ hours later, yes, having a refueling snack would be ideal.

What is the best timing of eating a pre-workout snack?

If you time eating a snack too close to the beginning of your workout – less than 30 minutes – this can cause tummy distress making exercise unenjoyable:

·      Thirty minutes of less of eating a snack before the workout less little time for it to be digested and absorbed, resulting in the calories and glucose being unavailable for your working muscles during exercise.

·      Since your gut will be busy working on digesting your snack, blood flow will be diverted to your gut instead of increasing to arm and leg movements to fuel movement.

·      Stomach discomfort can be an issue of undigested food – nausea or cramping – especially with intense aerobic exercise of running or swimming laps.

The best timing of a pre-workout snack is to consume the food within 1 to 2 hours before exercise.  This makes the most sense as it will provide and replenish liver and muscle glycogen which is the main storage form of glycogen, fuel for working muscles.  This also helps stabilize blood sugar levels fueling the brain and central nervous system meaning you’ll feel very alert during your workout session.

Best pre-workout snacks

The main focus of choosing a pre-workout snack is to choose carbohydrate-rich foods balanced with protein and fat.  Adding a bit of protein and fat to snacks eaten before exercise can help with satiety in addition to preventing blood sugar spikes that can come crashing down during exercise. 

Pre-workout snacks should be eaten within one to two hours before – only eat to the point of what feels comfortable without weighing you down.  Even just a small handful of food can be sufficient to assure you have enough fuel to get through the workout.   If it is 2 or 3 hours before exercise, eat a snack with 200 to 300 calories. The closer it is to your workout, the less you should eat.  If it is only one hour before the workout, choose a snack of around 100 to 200 calories.  Also be sure to avoid any sugary beverages such as sports drinks; rather opt instead for hydrating with plain water.

Some people may avoid eating before exercise but here are a few reasons to reconsider why a pre-workout snack can help:

·      It helps prevent hypoglycemia (low blood sugar).  This helps avoid any feelings of lightheadedness or fatigue.

·      It helps ward off hunger that can disrupt your exercise routine.

·      The carbohydrates you eat fuel your muscles with glycogen enabling them to work harder and feeds your brain to keep you alert. 

·      It’s no different from filling your car with fuel before a road trip to prevent it running out of gas; you need to fuel your body with food to energize your workout. 

Everyone will have their own ideas and unique food preferences they like that works best for them.  What works for one person may not work for another. The idea is to establish the right balance of protein, carbohydrates and even some fat both before and after a workout to optimize the results you desire from your exercise routine. 

Pre-workout snacks ideas

·      Banana with peanut butter

·      Apple slices with string cheese

·      Cottage cheese with berries

·      Handful of trail mix with orange slices

·      Whole wheat crackers with hummus

·      Hard-boiled egg with dried fruit (raisins, cranberries, cherries, apricots, etc.)

·      Protein bars – look for ones with less than 200 calories, 7 grams of sugar and 12 grams of fat.  Good brand choices are: Quest Bars, KIND fruit and nut delight bars, Pure Protein bars, Power Crunch bars, Detour bars, and Think Thin bars

·      Handful of pistachios or almonds with blueberries, cherries or grapes

·      Steel cut or rolled oats with berries and sliced almonds

·      Handful of trail mix and kiwifruit slices