The Best Pre-Workout Snacks to Boost Your Morning Routine » Fitness Programmer

The debate over whether to eat before or after a workout is a personal one. If you’ve been hiking the trails for two hours, you probably want something to eat. You also want to bring snacks and bottled water. But if you’re doing a short sprint around the neighborhood, you might not need to charge much. Then there’s the fact that bodies respond differently to exercise, with some people needing to eat beforehand and others not so much.

Individual and training differences aside, finding pre-workout snacks to fuel your routine isn’t always easy. Some workouts require protein, while other regimens work best with a combination of carbohydrates and protein. Whether your breakfast is ideally light or more substantial can also be influenced by when you plan to hit the gym.

If it’s less than an hour, go easy. An hour or more? You may find that you can eat more than a handful of nuts. For those looking for a pre-workout snack list, here are some ideas.

Protein shakes

Protein shakes are probably one of the easiest pre-workout snacks. While you can mix your own, there are plenty of pre-made options. Flavors range from dark chocolate to vanilla and strawberry. Some brands have also introduced coffee flavors and spiced things up with blends like cinnamon horchata.

Depending on your preference, you’ll find plant-based, whey, and casein powders. Some pre-made shakes use plant-based milk, such as almond or soy milk. Others stick to traditional low-fat or skim milk. If you have pre-made shakes, you can buy them from a healthy food delivery service or at the grocery store.

Making homemade shakes is another option. Keep ingredients like dairy or plant-based milk on hand. You can add plain yogurt instead of protein powder if you prefer. Add some berries or banana for flavor and you’re good to go. You can also try adding some spices like cinnamon or nutmeg if you like.

Fruits and nuts

Fruits fuel your body with carbohydrates, while nuts add protein. An easy way to get both is through a mix of dried fruits and nuts, including healthier, candy-free mixes. You can also find dried fruit and nut bars without a lot of added sugars.

If you’re grabbing a snack less than an hour before your workout, you’ll want to stick to fruits that are easier to digest. Examples include bananas, cantaloupe, and watermelon. Some nuts are also easier on the gut than others. Consider peanuts and almonds instead of pecans and walnuts.

However, you may need to experiment a bit to see how your body reacts to different types of fruits and nuts. Underlying conditions, such as irritable bowel syndrome, can make choosing a pre-workout snack more complicated. Any banana might be fine for your gym buddy, but you might want to stick with the over-ripe bunch.

Avocado toast with hard boiled egg

Say your workout is scheduled in two hours. You know you’re going to do cardio for an hour and then strength training. You’ll need something more substantial to get through it. It will also take longer for your system to digest everything you eat.

In this case, you can choose a heartier breakfast such as whole grain toast with avocado and a hard-boiled egg. Whole grains contain fiber that takes longer to digest. But the extended digestion process means you’ll feel full during your workout.

Avocados, of course, give your body an extra boost of calories and healthy fats. That’s enough to push your body through a harder, longer workout routine. You will be less likely to feel the effects of hunger, including dizziness.

Naturally, a hard-boiled egg gives your muscles the protein they need to build tissue and recover after a long session. On strength training days, it’s good to take extra protein to aid in the recovery process. For vegans, you can replace the egg with a spoonful of organic peanut butter.

Cottage cheese mixed with fruit

A cheese lover? Cottage cheese mixed with fresh pineapple or strawberries is a lighter pre-workout snack. You’ll get a combination of protein and carbs to keep your workout going. This snack is best if you are going to the gym in the next half hour. Lighter snacks like cottage cheese with fruit are also ideal if your routine isn’t going to be too intense.

You just need something to stop the hunger pangs and keep you from feeling tired. Although you can buy prepackaged cottage cheese and fruit snacks, you may find that they have unwanted added sugar. Instead, buy fresh fruit and place it on a spoonful of low-fat cottage cheese.

You can also arrange the fruit on the side, eating it separately or combining a piece with each spoonful. Like milk, you’ll find that cottage cheese comes in whole, reduced-fat, and sometimes skim or skim varieties. Which version works best for you will depend on your body, dietary preferences, and underlying conditions.

Whole milk contains more omega-3which can reduce inflammation and the risk of metabolic syndrome. People with high cholesterol may want to avoid whole milk, as it can raise these levels. On the other hand, skim milk has more calcium to support bone density. Still, skim milk may not be beneficial for people with acne-prone skin, as it is associated with flare-ups.

Choosing the perfect pre-workout breakfast

You exercise to benefit your body, not harm it. Getting through your routine safely means giving your system the fuel it needs. A light snack before you hit the gym or neighborhood trails is part of helping your body pass the upcoming endurance test. The combination of complex carbohydrates and protein ensures you have the nutrients you need to pass and recover from the test. Before your next workout, be sure to eat to keep you going strong.