Today’s post isn’t super sexy. It’s actually pretty plain, but for good reason. We’re talking pre-workout snacks. Before you say, “oh I’m one of those people who can’t eat anything before I go to the gym!” just hear me out.
Pre workout snacks are important, especially for those of us who work out in the afternoon or evening. There have been studies done showing that athletes can perform better longer when they’ve had some pre-workout nutrition versus those who haven’t. That’s science!
Now, when I talk about a pre-workout snack, I don’t mean like things you chomp on as you’re pulling up to the gym. A good pre-workout snack should be had 1-2 hours before your workout and it should meet a few criteria…
Things to look for in a pre-workout snack…
Protein - Your pre-workout snack should definitely have some protein in it. This will keep your body from breaking down your muscles when it needs proteins during your workout. We want to preserve the muscles we got!
Carbs - Carbs give us energy. We want the energy. We especially want the energy when we’re about to do a grueling crossfit workout programed by the evil coach Rick.
Little to no fat - Fat slows absorption and we’re not really looking to do that right before or right after an intense workout. It’s better to save added healthy fats for meals further away from your workout so it might be a good idea to keep the peanut butter and full fat milks to minimum here. Also if you think about it, something real fatty like a big greasy meatball sandwich or plate of french fries is not going to be sitting well when you’re on that fourth row sprint. If you’ve gotta have that peanutty taste pre workout, PB2 is a pretty good option to stir into something like the pre-workout oatmeal I talk about below or to mix with water and slap on a banana.
Keeps you full, but not too full. This comes with a little trial and error because everyone is different and it has to do with both quantity and timing of your snack. You don’t want to eat so little that you’re hungry again before you even workout, but you also don’t want to eat so much so close to your workout that you’re too stuffed to do burpees.
Here’s what works for me…
Pre Workout Oats.
1 serving (40g) old fashioned rolled oats
50g liquid egg whites
chopped fresh peach (~1/4 peach)
cinnamon & a splash of vanilla
Put your oats and 3/4 cup of water into a microwave safe bowl (this girl is busy and doesn’t have time for stovetop cooking before the gym). Microwave on high for 2 minutes. Add in egg whites and peaches, stir and microwave for another 45 seconds. Top with a few fresh blueberries, cinnamon, & a splash of vanilla extract. It’s hot AF so I throw in a couple ice cubes… because again I’m usually making & running… stir it up & get eatin! The oatmeal & egg whites keep me full, feeling strong & ready to go without being too much. I usually eat this 1 hour or 1.5 hours before I workout.