The food you eat before you workout is crucial in giving you the energy you need to sustain your workout and maximize your performance and results. Eating before your workout prevents low blood sugar levels, which could make you fatigued and light-headed.
If you don’t have enough blood sugar to exert energy, your body will convert your muscle tissue into energy. We want to build muscle, not burn it! A study published in the Strength and Conditioning Journal found that there was no difference in the amount of fat burned between a group of cyclists who ate before a workout and a group of cyclists who didn’t eat before a workout. However, those who didn’t eat had 10% of their calorie burn come from protein- including their own muscle mass.
So I know I have to have a snack before working out. What do I eat?
The type of snack you should consume will depend on your calorie requirements and type of workout that you’re doing. Generally, try to eat a small, healthy snack consisting of carbohydrates and protein about 45 minutes to 1 hour before working out. This will give you the energy you’ll need to maximize your workout and stay on track.
See our Top 6 favourite workout snacks. What’s yours? Let us know at [email protected]
1 apple & 2 tablespoons of peanut butter make the perfect pre-workout snack. The peanut butter will give you a good amount of protein & healthy fats plus natural sugars from the apple to keep you tapping away.
A banana will provide you with high quality complex carbohydrates to help fuel your workout and is also rich in potassium, which can help to alleviate muscle cramps.
½ of oats with 1 tablespoon of berries is a good pre-workout snack at any time of the day. The oats steadily release carbohydrates into your blood stream so that your energy levels are maintained at a consistent level during your workout. Try the TAPfit Marilyn Monroe Morning Oats or the Berry Nice Overnight Oats.
Pistachio’s are tiny but are packed with protein, fibre, minerals and vitamins. Mix in blueberries to make your own trail mix. Blueberries contain high amounts of water, vitamins and minerals & including them as part of your diet can promote tissue repair and cardiovascular health. In fact, according to a study published in the Journal of the International Society of Sports Nutrition, blueberries have anti-inflammatory properties which can help to prevent soreness related to exercise-induced muscle damage.
Greek yoghurt is a good source of protein while fruit is high in carbohydrates, which will be broken down quickly during your workout.
A slice of wholegrain toast is an excellent source of carbohydrates while an egg will provide you with protein for muscle building and repair. Another option is our TAPfit Home-made Ham & Beans on toast.
Tip: Just before your workout…
If you’re running low on time before your workout, try a handful of dried fruit & berries (rather than protein), to give you an instant burst of energy. Consuming protein close to working out can result in stomach cramps and indigestion.