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When preparing yourself for a workout, it is important to feel energized. It’s not always easy to feel this way though – at times, your body doesn’t meet the needs that regular exercise warrants. For instance, consuming food before a workout can produce discomfort, yet staying hungry is not the solution. So, what can you do? You should endeavor to consume something prior to working out to optimize your workout’s potential.
In the following video, I’m going to give you some healthy sacks and what to eat before a workout so you can feel energized.
The first thing you need to know is to consume food 3 hours prior to exercising so your blood has enough time to absorb the energy and nutrition from the food you’ve eaten. Attempt to consume a meal that has the right balance of protein, carbs, and fat, which will be between 300 to 400 calories, give or take. Consuming protein and carbohydrates will provide your body with the nutrition it needs to replace the fuel you’ll burn away while exercising, preventing you from feeling low on energy.
If you only have 20 minutes to spare prior to a workout, opt for a small snack that is easy to digest, such as a small banana, a handful of raisins, applesauce, or a piece of fruit.
If you have between 30 to 45 minutes before a workout, eat no more than a couple of tuna sandwiches on whole wheat bread. It’s quite easy to make and will provide you with the energy you require to give your workout 100%!
If you have between 45 to 60 minutes to spare prior to exercising, feel free to consume a fair amount of complex carbs. A banana, oatmeal, and protein shake will fuel your body with protein and carbs!
If you are exercising after lunch or dinner, consume food that will provide you with a decent amount of energy. Opt for brown rice and chicken breast. Brown rice produces sustained energy via its complex carbohydrates. Tofu or chicken breast provides protein for muscle repair, post-workout.
Egg whites are an ideal pre-workout snack to enhance your stamina while working out. Studies show that one egg provides approximately 4g of proteins and 0g of fat.
Other choices include:
• A bowl of cereal garnished with a nut granola and skim milk.
• A cup of Greek yogurt with almond and berries.
• Oatmeal with walnuts and raisins.
• Toast with peanut butter.
• An apple with nut butter (two tablespoons).
• A scrambled or poached egg on whole grain toast with tomato.
• Crackers, hummus, and cheese.
• A trail mix with fruit, nut, and whole grain cereal.
Now it’s your turn, if you have a favorite snack to eat prior to a workout? We’d like to hear about them in the comments below!
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