True athletes know that getting the right nutrients at the right time can make all the difference. In this article, we’ll show you how you can maximise your workout performance with our top 10 pre-workout snacks! Never struggle with shaky hands when lifting dumbbells again!
WHY CHOOSE PRE-WORKOUT SNACKS?
If you want to deliver peak performance, you need the perfect preparation, both mentally and physically. This not only includes getting enough sleep and warming up properly but also means eating the right foods. It might seem burdensome and time-consuming at first but, with the right tactics, you’ll soon see it as a vital booster.
Making sure your body gets a good supply of fluids, nutrients and minerals is essential if you’re going to reach peak performance. First thing in the morning or at the end of a stressful day, your energy reserves will be low. For this reason, you should take the time to refuel before heading to the gym. Working out means physical exertion, which in turn means draining your body’s energy reserves.
Once you have exhausted your body’s supplies of endogenous glycogen, your body will turn to other energy reserves. Unfortunately, this includes the amino acids in your muscles – and depleting these reserves can shrink your muscles! With the right pre-workout snacks, not only can you stop the catabolic process, you can also boost your endurance and coordination.
WHEN SHOULD I EAT PRE-WORKOUT SNACKS? IT’S ALL ABOUT TIMING
Protein, fat and carbs: due to their different composition and digestability, all three macronutrients are absorbed by our bodies at different speeds. As a result, eating snacks at the right time is a decisive factor in how effectively a pre-workout snack supplies energy to your body.
You don’t want your body to waste energy unnecessarily on digestion, so make sure your last big meal is at least two or three before a workout. You can combine complex carbs (from bread, pasta or rice) and proteins (from low-fat meat or dairy products) as the ideal basis for this meal. These provide readily available energy and supply amino acids to your muscles.
However, if you still need energy immediately before a training session, you can also grab a quick snack up to half an hour before your workout. It’s important that this snack is made up of easily digestible carbs and proteins so that it doesn’t sit heavy in your stomach. Fat is a no-go – it takes the longest to digest and makes us feel unnecessarily full. You should also avoid roughage for the same reason.
As a basic rule, the shorter the period between your last meal and your workout, the less you should eat. This rule of thumb will help you to avoid feeling uncomfortably full or nauseous when exerting yourself to extremes.
PRE-WORKOUT MUST-HAVES: BANANAS
The sugar in bananas reaches the bloodstream quickly and provides the energy you need just before a workout. This tops up your depleted glycogen reserves and pushes energy provision to the max. Bananas also contain magnesium, which also promotes normal muscle function. The riper the banana is, the better! As bananas ripen, their carbohydrates turn into sugars, which our bodies can absorb and use more easily. Their low fat content also makes them easy to digest. Eat them as they come or combined with yoghurt or low-fat quark.
DRIED FRUIT
These are real energy bombs, so you should using them sparingly. Their fibre content will soon leave your stomach feeling full. However, small portions shortly before a workout will be a nice change. Unlike fresh fruits, dried fruits contain huge quantities of easily absorbable sugars. Whether you choose dates, apricots or raisins, they’ll give you the energy boost you need. Plus, they contain minerals (like potassium) that are important for muscle function.
QUARK & YOGHURT
Low-fat dairy products are high in protein and also provide plenty of magnesium. They also contain calcium, which promotes both bone stability and muscle function. Combined with fresh fruit or a liberal helping of herbs and vegetables, they make up some classic snacks. If you want to make a more hearty meal, try combining dairy products with porridge oats or potatoes. This will keep you full for a long time and give you a good supply of complex carbohydrates and protein when eaten 2-3 hours before you work out. Or, if you need something fast, simply top with some dried fruit.
COFFEE
If you want to be 100% focused, caffeine is the ideal choice. This substance, which is found in coffee, gives your concentration and alertness a boost. The European Food Safety Authority has also backed up the assumption that caffeine helps to increase endurance. Plus, caffeine reduces feelings of tiredness. Alternatively, you could opt for black tea or a caffeinated booster.
EGGS
You like eggs? Good! They’re the ideal pre-workout snack– no matter whether hard boiled, scrambled, fried or as an omelette half an hour before your workout. Make sure you prepare them using a low-fat method and reign in your portion size a little. You could combine this key protein source with potatoes or rice to supply your body with some complex carbs, too. However, if you do this, try to plan your meal for 2-3 hours before your workout.
COTTAGE CHEESE
With its unique texture, cottage cheese – like all other low-fat dairy products – is a perfect pre-workout snack. This protein bomb hardly contains any carbs and is also low in calories. Curd cheese also contains calcium and its versatility means it can be used in all manner of recipes. You can combine it with honey and fruit or as a more savoury snack with herbs, vegetables and spices. Cottage cheese is also ideal as a quick snack shortly before working out.
HUMMUS
This Middle-Eastern chickpea-based dip is a perfect protein source for vegans. It’s a delicious dip for vegetable batons. Not only are chickpeas high in protein, they also keep you feeling sated. They provide a good supply of vitamins and minerals. Plus, chickpeas contain vitamin C, which promotes bone function, energy metabolism and processes in your nervous system. If possible, you should prepare hummus fresh just before you eat it, as ready-made hummus contains too much oil and lots of additives. This also means you have complete control over the nutritional content of your pre-workout snack.
GOLD’S GYM NUTRITION MUST-HAVES
Thinking about a substantial breakfast two or three hours before training? With our products, you won’t have to wake up in the middle of the night to prepare it and will save time and effort! They don’t take long to prepare and are ideal for on-to-go, so they fit perfectly into your training routine. There’s an ever-growing range of pre-workout snacks on the market. So, we’ve put together a list some of the best options – and will show you what exactly what Gold’s Gym Nutrition can offer you.
BARS
Handy, unchilled and perfect for a quick bite: bars should be ever-present companions in your gym bag. Want to give your body some easily digestible carbs just after a workout? Energy bars with carbs are perfect for this, such as our Protein&Oats Bar. If you’re looking for pure protein, then our Protein&Fruits Bar is the best option. Here’s a tip: If you cut our bars up, they make a perfect topping for porridge or desserts.
Bars are coming soon!
SHAKES & DRINKS
Shakes and drinks offer a decisive advantage, as your stomach won’t have to spend time breaking them down into smaller pieces. This means they can be absorbed straight away. They’re also low in fat and fibre, which means they settle easily in the stomach. Another big benefit of shakes? You can tailor the protein levels and thickness to your needs and preferences. As for timing, use whey protein immediately after training and use casein 2-3 hours before hitting the gym. Your body will absorb the casein more slowly, which means it will provide a supply of amino acids over a longer period.
You can also incorporate these classic supplements into your pre-workout routine. They will boost your concentration and motivation. What’s more, they contain plenty of vitamins, caffeine and amino acids. So, if you want to get energy and set yourself up for a successful workout in a single gulp, look no further than our Beast Code and Energy shots. Gold´s Gym Nutrition supplements are coming soon!
TAKE-HOME MESSAGE
- The sooner before your training, the smaller your snack should be.
- You can eat small snacks up to 30 minutes before working out.
- Snacks should be high in protein, low in fat and contain easily digestible carbohydrates.
- Leave 2-3 hours after a large meal before a training session.
- Low-fat, high-protein foods (e.g. protein bars or pulses) and complex carbs are ideal for a larger pre-training meal.
