Skip to content
Sports
Link copied to clipboard

7 pre-workout snacks for better fitness results

What we put into our bodies before a workout can make a huge impact in burning the most calories, staying energized, building lean muscle tissue, losing weight and speeding up recovery. Your body works to build muscle and recover 24 hours a day, not just during that one-hour sweat session. Luckily, perfectly timed snacks can give your body the proper fuel it needs to maximize muscle gains, fat burning, and recovery.

Below are seven of the most popular workouts and their corresponding super food choices to incorporate into your diet.

*Aim to eat your pre-workout snack one to two hours beforehand to keep your stomach from growling and provide your body with added fuel without weighing you down.

Strength Training: Nonfat Greek yogurt topped with chia or hemp seeds. The whey and casein combination in Greek yogurt offers a mix of fast-and slow-digesting proteins, which provide muscle-building amino acids during your workout. Chia and hemp seeds are packed with fiber and are rich in minerals including magnesium, iron, zinc, and potassium.

Endurance Training: Half of a mashed avocado on whole-wheat toast. This is a great combination of fiber and healthy fats which will keep your energy levels stable.

High-intensity interval training (HIIT): Lara Bar or (comparable fruit and nut bar). These bars provide carbohydrates to fuel your muscles and are in rich in fiber, protein, and good-for-you-fats that will keep your energy up and your stomach satisfied.

Pilates: Berries and plain nonfat Greek yogurt. The carbohydrates in berries fuel your workout and the protein-packed Greek yogurt keeps you satisfied longer.

Barre: 1/2 cup dried oats, cooked with almond butter mixed in. This oatmeal is a great source of carbohydrates for energy and will keep you feeling full during the one-hour class. Almond butter is an excellent source of magnesium, which is key for muscle contraction and relaxation.

Spinning: Banana, almond butter and raisins: The banana and raisins offer essential carbohydrates to last through a 60-minute spin class, while the potassium in each will keep cramps at bay. The almond butter provides important fat for energy, as well as protein for muscle recovery.

Hot Yoga: Fresh pressed juice or water-rich fruits such as oranges, peaches, or watermelon. These water and carb-rich snacks keep you energized and alert, but don't weigh you down.

Robyn provides in-home customized personal training, corrective exercise programs and nutrition counseling services in the Center City, Philadelphia area. She specializes in corrective exercise, weight loss/gain, body sculpting, sports specific training, overall conditioning and lifestyle improvement.  For more information, questions or comments please visit resultsbyrw.com.

Read more Sports Doc for Sports Medicine and Fitness.