Pre-Workout Snacks

Pre-Workout Snacks: Quick Energy Boosters for Better Training

Let us start this blog with a simple question: 

Do you wear the same gear to run marathons that you use to power lift? No, right?

Yet, we generally see a cookie-cutter approach when it comes to snacking to fuel your workouts. Just like us, if even you're tired of those one-size-fits-all snack lists that pop up everywhere (banana and peanut butter, we're looking at you), you're in for a treat.

The timing and type of workout can make all the difference between feeling like a superhero or wanting to call it quits halfway through. That's why we've created this comprehensive guide that matches specific snacks to your workout style and timing. 

No more guessing games or one-note solutions – just innovative fueling strategies designed for your fitness routine. Let's get started!

Strength Training/Powerlifting

Strength training workouts are intense, require significant exertion, and are typically done with fewer repetitions but higher resistance than other forms of exercise. 

Because of the emphasis on muscle building and repair, strength training places considerable stress on your muscles, making proper pre-workout nutrition essential for performance, energy, and recovery.

Pre-workout fuel for strength training should focus on protein since your muscles need amino acids to repair and grow stronger after lifting. The ideal pre-workout snack offers a balanced mix of complex carbs (for steady energy) and protein (for muscle support). Here are some options:

Immediately Before:

• Chocolate Protein Bars from 100 Cal Snacks: These high-protein, sugar-free snacks are made with clean, organic ingredients and portion-controlled at 100 calories. They are what gym lovers' dreams are made of!

• Handful of almonds with a few dried apricots: An outstanding balance of quick carbs and plant-based protein that is super easy to digest while still providing the necessary energy and nutrients for lifting.

1 Hour Before:

• Cottage cheese with pineapple chunks: Slow-digesting protein from cottage cheese paired with the natural sugars in pineapple makes this snack ideal for a longer workout window.

• Tuna on whole grain crackers: This is an excellent option for those looking for lean protein combined with complex carbs. The crackers provide sustained energy, while the tuna helps with muscle repair and growth.

High-Intensity Interval Training (HIIT)

High-intensity interval Training (HIIT) is a workout style characterized by short, intense bursts of activity followed by brief rest periods or lower-intensity exercise. 

It is designed to push your body to its limits, making it one of the most efficient ways to burn calories in a short amount of time.

Since HIIT workouts are short but intense, you don't want anything too heavy sitting in your stomach, which could weigh you down or cause bloating. Ideally, you'll wish for fast-acting carbohydrates to give you that immediate energy hit, while small amounts of protein or fats can help with muscle endurance during high-intensity intervals.

Snacks that are simple, quick to digest, and provide a balanced source of carbohydrates, like fruits, nuts, or small protein bars, are ideal before HIIT. Here are a few options:

15 Minutes Before:

• Banana with a thin spread of honey: This simple snack gives you fast-digesting carbs from the banana and a quick hit of glucose from the honey, making it perfect for HIIT.

• A small handful of dried goji berries: Goji berries are rich in antioxidants and easily digestible, providing quick energy without causing any stomach discomfort.

• Rice cakes with almond butter: Light yet energizing, rice cakes provide simple carbs, while almond butter adds healthy fats for sustained energy through those high-intensity intervals.

30-45 Minutes Before:

• Peanut Butter Protein Bars by 100 Cal Snacks: These are portion-controlled, high-protein snacks that are easy on the gut and contain healthy fats from peanut butter. They're vegan, gluten-free, and light but full of all the necessary nutrients to keep you going through your workout.

• Greek yogurt with a sprinkle of granola: This combo provides protein and carbohydrates to support muscle growth and provide the energy you need for an intense session.

• Whole grain toast with mashed avocado: The healthy fats from the avocado, combined with the slow-digesting carbs in whole grain toast, give you the endurance to get through even the toughest HIIT workout.

Endurance- Running/Cycling

Endurance running and cycling are aerobic activities that require sustained energy over a long period. These workouts emphasize stamina, cardiovascular health, and muscular endurance rather than short bursts of power.

Since endurance exercises deplete glycogen stores (the body's stored form of carbohydrates) over time, pre-workout fuel is essential for maximizing performance. The focus should be on slow-digesting carbohydrates for steady energy release and some protein for muscle support. 

High-fat and fiber-rich foods should be avoided before endurance training because they can slow digestion, causing bloating or discomfort during exercise. Some great pre-workout snacks include:

30 Minutes Before:

• Energy gel or sports chews: These are specifically designed for endurance sports, providing quick-digesting carbs that are easy on the stomach.

• A Banana: Bananas provide potassium, which helps prevent cramps, and also provide carbs for energy.

• Light Protein Bar: Choose a protein bar that doesn't feel heavy on the stomach yet provides enough energy to keep you going during a long run or ride.

• Orange slices with a handful of pistachios: The quick carbs from the orange slices combined with the protein from the pistachios offer a great pre-game energy boost.

1-2 Hours Before:

• Oatmeal with berries and a drizzle of maple syrup: Oats provide slow-releasing energy, and berries offer antioxidants and maple syrup that serve as a natural source of sugar to keep your energy up.

• Sweet potato wedges with hummus: The complex carbs in the sweet potatoes and plant-based protein in the hummus create a balanced, sustained energy source for endurance athletes.

Yoga/Pilates

Yoga and Pilates are low-impact, mind-body workouts that emphasize flexibility, core strength, balance, and mental focus. 

Since these workouts often involve slow, controlled movements and deep breathing, avoiding heavy or hard-to-digest foods that could cause bloating or discomfort is important.

The key to fueling up for Yoga or Pilates is choosing light, easily digestible snacks like:

15-30 Minutes Before:

• Small apple with a cheese stick: A simple, balanced snack that gives you just enough carbs and protein to keep your energy steady throughout a yoga session.

• Handful of edamame pods: High in protein and easy to digest, edamame is perfect for a pre-yoga snack.

• Protein Puffs from 100 Cal Snacks: These vegan puffs are a crispy, savory treat high in protein and fiber, optimum for supporting gut health. They're also low in calories and carbs, so you can snack on them without worrying about your calorie intake.

1 Hour Before:

• Smoothie bowl with mixed fruits and chia seeds: Full of nutrients, this smoothie bowl is light yet energizing. Chia seeds add fiber and omega-3s, while the fruits provide energy-rich natural sugars.

• Half a whole grain bagel with cream cheese: This snack offers slow-releasing carbs with just enough protein to keep you energized without feeling heavy.

Wrapping Up

Remember, these are just guidelines to get you started. Your body is the best guide in understanding what works for you and what doesn't. Pay attention to how different foods make you feel and adjust accordingly.

Also, remember about portion sizes. You're only supposed to take a light pre-workout snack, not a full Thanksgiving dinner!

So, there you have it – your guide to pre-workout snacking based on your exercise type and timing. If you've got any favorite pre-workout snacks, do share them in the comments below. 

Let's build a snack-loving fitness community together!