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What to Eat Before a Workout

Posted on Wednesday, April 29, 2020
Written by Live Life Get Active
Category: Nutrition

Fueling your body

It’s important you have the right fuel in your body before exercise.  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 during high intensity workouts.

How long before a workout do I eat?

Try to eat a light meal or snack at least 90 – 30 mins before your workout.  If you plan on eating a proper meal before your workout, give yourself at least 2 hours for it to digest (to prevent your food from coming back up mid 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 power through your workout!

“but I exercise first thing in the morning and don’t feel like eating that early”

You may find you are okay to exercise first thing in the morning, without having anything in your stomach. But, if you do find you don’t quite have enough energy, a small snack like half a banana might just give you that extra boost to make the most of your workout.

What are the best foods to eat before a workout?

Your snack should contain mainly carbohydrates and protein. Carbohydrates are the primary fuel source your body needs to exercise. A small amount of protein will assist your muscles during your workout.

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 tummy during your workout making you uncomfortable!

10 of the best pre-workout foods:

  1. wholegrain toast or sandwich
  2. greek yoghurt and fruit
  3. banana
  4. nuts and seeds
  5. oats or wholegrain cereal
  6. smoothie
  7. crackers and hummus
  8. muesli bar
  9. chickpeas, beans, lentils
  10. pasta or rice

And don’t forget to drink water so you are hydrated for your workout!

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

 

Peanut Butter Banana Toast

  • 1 slice wholegrain toast
  • 1 TBSP 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

 

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

 

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.