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The Best Pre-workout Snacks

Posted on Tuesday, February 5, 2019
Written by Live Life Get Active
Category: Nutrition

It’s important you have the right fuel in your body before your exercise classes. This is to ensure you have enough energy to perform at your best ability as well as prevent you from feeling light headed, dizzy, nauseated and fatigued – particularly in high intensity classes like cross-training and boxing!

How long before a workout do I eat?

Try to eat a light meal or snack at least 90 – 30 mins before your workout. This will give your body enough time to digest the food and absorb the nutrients it needs so they are ready to help you lift those weights and power through those sprints!

…but my class is at 6am which is too early to eat 90-30mins beforehand!

Grab a banana or handful of nuts to eat on the go to get you through your workout!

If you plan on eating a proper meal before your workout, give yourself at least 2 hours for it to digest.

What are the best foods to eat before a workout?

Your snack should contain low GI carbohydrates because they are the primary fuel source your body will use to provide the energy needed for exercise!

Your snack shouldn’t be too high in fat because fat takes longer for your body to digest – you don’t want it sitting in your gut during your workout making you uncomfortable!

You also want a small amount of protein to assist your body during your workout!

10 of the best pre-workout foods:

  1. Wholegrain toast
  2. Low-fat unflavoured yoghurt
  3. Fruit
  4. Nuts and seeds
  5. Oats
  6. Milk
  7. Rice cakes, Cruskits or Ryvita crispbreads
  8. Hummus
  9. Small bowl of pasta or rice
  10. Small amount of lean meat or eggs

Mix and match a couple of these foods for a perfect pre-workout snack.

And don’t forget to drink plenty of water!!

Check out these 6 simple and speedy pre-workout snacks that you can whip up to make the most out of your LLGA classes!

 

Sources:

https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/eating-drinking-sport/

 

Peanut Butter Banana Toast

  • 1 slice wholegrain toast
  • 1 TBS peanut butter
  • ½ sliced banana

Spread peanut butter over toast and top with banana.

Energy balls

  • 1 cup oats
  • ¼ cup honey
  • ¼ cup peanut butter
  • ¼ cup sultanas
  • ¼ tsp cinnamon
  • pinch salt

Mix all ingredients, roll into 10 balls, refrigerate.

Enjoy 1 ball before a workout.

Granola & milk

  • 1 cup oats
  • 1 cup mixed nuts and seeds
  • ¼ cup honey
  • 2 TBS extra virgin olive oil
  • ¼ tsp cinnamon
  • pinch salt
  • low fat milk

Preheat oven to 170oC, mix all ingredients and add to baking tray, bake for 16mins mixing half way.

Serve ¼ cup muesli with milk.

Berries & nuts with yoghurt

  • ½ cup low-fat Greek or natural yoghurt
  • handful berries
  • handful mixed nuts and seeds

Serve berries and nuts over yoghurt.

Hummus & vege rice cakes

  • 1 rice cake
  • 1 TBS hummus
  • handful sliced cucumber (or vege of choice)

Spread hummus over rice cake and top with vege.

Cheese & vege egg muffins

  • 5 eggs
  • ¼ red onion, finely chopped
  • 1 tomato, diced
  • ¼ cup grated low fat cheese
  • pinch salt & pepper
  • oil spray
  1. Preheat oven to 180OC, grease 6 muffin holes on a muffin tray with oil spray.
  2. Place tomato, onion & cheese evenly over muffin holes.
  3. Beat eggs with a fork, add salt and pepper, then pour evenly over vege and cheese.
  4. Bake 18-20mins, until golden.
  5. Enjoy 1 muffin before a workout

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.