Food is fuel – what and when you eat can significantly affect your performance during a workout.
Rikki Keen, senior sports nutritionist for the US Olympic and Paralympic Committee, explained to TODAY.com, “We are what we eat… Nutrients provide the tools to rebuild, repair and recharge muscles, and they’re also vital to maintaining many systems (immune, circulatory, nervous, skeletal, digestive, respiratory, reproductive) for peak performance.”
Carbohydrates are the body’s main source of fuel for exercise. Experts insisted that it’s always wise to consume some carbohydrates before exercise, regardless of the exercise you’ll be engaging in. Even if you’re just going for a short walk, a pre-workout snack will give you the fuel to power through.
While a pre-workout fuel should always contain carbohydrates, the timing of your meal determines what and how much you should eat.
On TODAY.com, New York City nutritionist Natalie Rizzo shared her suggestions for snacks one to three hours before a workout.
2-3 hours before training
If you have a few hours before your workout, Rizzo suggested eating a well-balanced meal full of carbs, protein and some fat.
A women’s weight loss coach recommended group cooking proteins such as chicken thighs, steak and shrimp. Having these on hand helps her mix and match grains and greens to ensure her meals are filling and set the stage for a fully fueled sweat session.
1-2 hours before training
In this pre-workout window, you should choose a snack with a solid combination of carbohydrates and protein.
Celeb trainer Megan Roup said chia pudding, carrots and hummus or a good old-fashioned peanut butter and jelly sandwich are great pre-workout snacks.
Chia pudding can reduce inflammation, support weight loss and boost energy thanks to its combination of protein, fiber and nutrients. Carrots contain simple carbohydrates for quick fuel, while hummus boasts fiber to tide you over until you finish your workout.
Women’s Running magazine called PB&J an “underrated running snack,” noting that whole-wheat bread can contain essential vitamins, fiber and carbohydrates; jelly has easily digestible carbohydrates and simple sugars; and peanut butter contains protein and healthy fats.
Less than 1 hour before training
If you’re an hour or less out from your workout, Rizzo recommended eating something small and carb-dense like a banana, a handful of raisins, a slice of whole-grain toast, or a handful of dry, unsweetened cereal. .
A lovely, quick and easy pre-workout boost for TikTok is a spoonful of honey and a sprinkle of salt.
Honey is a fast-digesting carbohydrate, an absorbable blend of fruit sugar and simple sugar that provides instant fuel to fuel the body before and during exercise.
Salt is rich in the critical electrolyte sodium, which regulates fluid balance and draws water into your muscles to improve athletic performance. Combined with carbohydrates, sodium can help maintain blood sugar, improve fluid absorption, and help you lift weight, run harder, and burn better.
After training, eat food or drink until
Consuming carbohydrates and protein as soon as possible after exercise speeds up the recovery process.
If you can’t eat right after your workout, try to get some food into your system within two hours, according to the Mayo Clinic.
If you’re short on time, a recovery drink like a smoothie is a great way to get the nutrients you need in an easy, drinkable way.
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