Snacks before a workout are essential for providing energy for your workouts. We’ve compiled a list of 10 pre-workout foods that will help you breeze through your exercises and realize your full potential in the weight room and on the field.
Protein Smoothie with Spinach, Banana, and Whey Protein
One of the best pre-workout snacks is a protein smoothie. This superfood combination is packed with vitamins, minerals, and amino acids that help to increase muscle mass and power your workouts. The following recipe can be made in just under five minutes!
- 1 Banana, peeled and cut into chunks
- 1/2 Cup Spinach (or any other leafy green) chopped up small enough so it fits inside a blender jar
- 1 Scoop Whey Protein Powder
If you want something more filling, try adding some peanut butter instead of bananas; this will give you more energy for your workout! Place all ingredients into a blender along with water according to package instructions. Blend until smooth, then drink immediately or store refrigerated until ready to use again (up to 24 hours).
Homemade Energy Balls with Dates and Nuts
Dates are rich in manganese, vitamin B6, and dietary fiber. Consuming manganese will speed up your digestion by improving your body’s processing of carbohydrates and protein. Dates are rich in iron and potassium, which facilitate blood flow and support cardiovascular health. Dates’ potassium content has been linked to a faster metabolism by improving oxygen use in working muscles during exercise and other high-metabolism activities (like running).
Greek Yogurt with Granola and Fresh Berries
Adding energy beverages from LifeAid Bev Co to a serving of Greek yogurt, oats, and fresh berries makes for a delicious and nourishing pre-workout snack. Greek yogurt has a wealth of health benefits and is an excellent choice for pre-and post-workout nutrition.
Thanks to its high fiber, protein, and antioxidant content, oatmeal allows you to maintain your energy level during your workout. It also has iron and magnesium, which are crucial to proper muscular function and repair. The many health benefits of oatmeal make it an excellent option for a pre-workout snack to keep you going strong during your workouts.
Oats are most beneficial when consumed in their raw state and should be eaten that way whenever possible. Soaking raw oats in liquid (such as water or milk) overnight softens them and makes them more digestible. Maple syrup or honey can be used for sweetness and flavor. A more simple and delicious method to enjoy the advantages of oats is to utilize them as an ingredient in various dishes, such as homemade granola bars or protein balls.
Peanut Butter Banana Toast
The peanut butter banana toast is an excellent snack for pre-workout because it can be eaten either as a breakfast or as a post-workout lunch. You can also use it in other recipes like smoothies and ice cream!
Peanut Butter Banana Toast
- One banana (cut into slices)
- 2 tablespoons of peanut butter (or almond butter)
Directions: On a large piece of bread, spread the peanut butter on one side and layer on sliced bananas until they are covered with the sauce. Enjoy!
Whole-Wheat Pasta with Vegetables and Chicken or Turkey Sausage
The fiber in whole-wheat pasta keeps you feeling full for extended periods. Magnesium, iron, selenium, and zinc are all plentiful in it. Because whole grains like wheat have more nutrients than refined grains like white flour, whole-wheat pasta tends to have more carbohydrates. Increased blood sugar levels from the additional carbohydrates are excellent for post-exercise recovery and getting ready for another workout.
Greek Yogurt and Fruit Mixes
Greek yogurt’s high protein and calcium content keep you feeling strong and ready to go the distance. Vitamins B12, D, and E are all found in Greek yogurt, making it a vital part of a healthy diet.Greek yogurts are an excellent option if you’re aiming to gain muscle or reduce body fat because they include more protein than other types of yogurt (like average or non-fat yogurts). Many people find that consuming more dairy products like Greek yogurt results in a faster fat-burning rate than without yogurt.
Nuts and Seeds (Almonds, Walnuts, Pecans)
Seeds and nuts are a great source of protein, vitamins E and K, magnesium, iron, and potassium. They also contain essential fatty acids (EFAs), which can help the body burn fat more efficiently.
Almonds: These nuts contain plenty of vitamin E—a powerful antioxidant that helps prevent cell damage from free radicals. An ounce of almonds provides you with 8 percent of your daily needs for this nutrient; 15 ounces will give you 20 percent of your daily needs!
Walnuts: Walnuts contain high omega-3 fatty acids (EPA+DHA), which have been shown to lower cholesterol levels in some studies and regulate blood pressure by reducing inflammation throughout the body’s arteries.
Pecans: Pecans are packed full of nutrients, including fiber and antioxidants like vitamin E; they’re also high in monounsaturated fats, which can help lower bad cholesterol levels while raising good ones
Carrot Cake with Almonds and Blueberries
Carrot cake is a great pre-workout snack. It’s not only rich in fiber and vitamins, but it’s also high in protein, iron, and potassium.
Fiber: Carrots are an excellent source of fiber—the roughage that keeps your digestive system running smoothly. This helps prevent constipation, which can lead to cramps during exercise when trying to push yourself harder than usual!
Vitamins: Vitamin A (in carrots), C (in carrots), and E (in carrots) are all essential for good health; vitamin K2, found only in dark leafy greens such as kale, sauerkraut, or broccoli, also helps protect against heart disease by lowering LDL cholesterol levels in the body
Chocolate Protein Shake With Frozen Berries and Banana Extract
In addition to being simple to prepare, this snack provides all the necessary nutrients to prepare your muscles for exercise. You can get protein powder in the packaged foods section of most supermarkets, or you can whip up your own by combining milk, vanilla extract, chocolate powder, and peanut butter.
- 1 cup milk (or water)
- 2 tablespoons peanut butter
- 2 teaspoons cocoa powder or unsweetened dark chocolate chips (optional)
These snacks can all be found at any grocery store or convenience store, and they’re super easy to make. Plus, they taste great and are full of nutrients that will help you feel energized before your workout.