Why You Should Eat Before Your Workout
Just
like it helps to have an exercise plan in
mind before you hit the gym, being prepared with the right pre-workout
snack will keep you on track with your fitness regimen. Not sure what to
eat to fuel up? The rules of eating before exercise can be confusing,
so we asked nutrition pros for their go-to recommendations. From healthy
carbs for an energy boost to protein for staying power, these
expert-approved eats will help you maximize your workout.
Steel-Cut Oats With Berries
“If you workout in the morning, this is a great
pre-workout breakfast," says Erin Palinski-Wade, RD, CDE, and author of
Belly Fat Diet For Dummies. “The steel-cut oats are loaded with
carbohydrates which are slowly digested to keep you full during your
workout and the berries provide extra carbs as well as antioxidants to
fight against workout-induced stressors on the body,” she says.
Bananas
“High quality complex carbohydrates are the best
source of energy prior to a workout,” says Palinski-Wade – which is why
she points to bananas as an excellent, grab-and-go option. “Not only
does a banana contain carbohydrates to fuel your workout, but it’s also
rich in potassium which can help to prevent muscle cramps during
exercise,” she adds.
Apple Slices and Peanut Butter
This is an all-star pick for gym-goers because
it's easy, convenient, and suitable any time. “For pre-workout snacks,
my recommendations usually depend on what the workout entails, because
for some types of exercises, like yoga, you don't need to eat a lot
beforehand,” says Jessica Levinson, MS, RD, CDN, and founder of
Nutritioulicious. “For the most part, I recommend a combo of protein and
carbs, like apple slices dipped in peanut butter.”
Pistachios and Blueberries
For
a power-packed protein-and-carb combo,
Levinson recommends a handful of pistachios and blueberries. The
blueberries are packed with anti-inflammatory properties, which can help
prevent soreness related to exercise-induced muscle damage, according
to a study published in the Journal of the International Society of
Sports Nutrition.
Fruit Smoothies
Not just any fruit smoothie will do, however;
stay away from sugary additives (like syrups) and be sure to include
some protein. “Smoothies are a great way to not only boost your
carbohydrate intake, but to make sure you start off your workout
well-hydrated,” says Palinski-Wade. “My favorite is this simple Berry Pomegranate smoothie
that is easy to make and includes a good source of carbohydrates from
the fruit as well as lean protein from the cottage cheese.”
Coffee and Milk
Bonnie Taub-Dix, MA, RDN, CDN, Everyday Health columnist
and author of Read It Before You Eat It, prefers to sip her pre-workout
snack, opting for coffee with milk before she exercises – and not just a
typical splash you're used to adding. “I use about a cup of milk with
my cup of joe,” she says. “The protein and carbs in the milk provide
sustained energy, the caffeine in coffee provides a kick, and it's a
healthy, satisfying way to hydrate.”
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