Starting an intense workout without proper fuel is a recipe for fatigue, sluggishness, and poor performance. That's why choosing the right pre-workout snack is crucial.
At Beyond Biomechanics, we always recommend reaching for natural, nutritious foods over processed snacks and supplements.
Not only are natural foods better for overall health, but they provide sustained energy from complex carbohydrates, protein, and healthy fats.
Here are our top 6 picks for the best natural pre-workout snacks:
1. Greek Yogurt
You can't go wrong with a nice big scoop of Greek yogurt before your workout. This stuff is absolutely packed with muscle-building protein - about 20 grams in one cup! Here's why we love it:
The protein provides amino acids that are used to repair and grow muscle after tough workouts. More muscle = more calorie burn even when you're not working out!
Studies show people who eat Greek yogurt before exercise have better endurance and performance compared to just eating carbs. The protein gives you staying power!
Greek yogurt provides important nutrients like calcium, probiotics, and vitamin B12. These support bone health, immunity, energy levels, and more.
It's low in sugar, so you won't get energy crashes mid-workout like with some snacks. Steady energy is what you need.
Our recommendation is FAGE 2% Greek yogurt. It has an awesome protein-to-carb balance. Just stir in some fruit, granola, or nuts and you've got the perfect pre-workout fuel.
2. Nuts and Seeds
Nuts and seeds are nutrition all-stars that make excellent workout fuel. An ounce of almonds has around 6 grams of protein. Other great options are cashews, pistachios, walnuts, pumpkin seeds, chia seeds, flax seeds, and more.
Here are some key benefits this crunchy snack provides:
Protein and healthy fats keep you feeling energized and satisfied for hours. No mid-workout hunger pangs!
Magnesium, iron, zinc, and vitamin E support energy production and prime your body for exercise performance.
Fiber keeps your digestion regular - no uncomfortable belly issues during your fitness session.
Antioxidants reduce inflammation and muscle damage from tough workouts.
We love making homemade trail mixes with nuts, seeds, and dried fruit! It's simple to whip up and provides lasting energy from quality ingredients.
3. Bananas
Tried and true bananas are a classic pre-workout snack for good reason. Here are some of the key benefits:
About 27 grams of carbs and 2 grams of fiber provide a steady stream of energy from glucose.
Bananas are one of the top sources of potassium, an electrolyte that ensures optimal muscle and nerve function during exercise.
The antioxidants in bananas are scientifically proven to reduce inflammation and muscle soreness after your workout is over. Less pain = more gain!
Bananas are easy to take on-the-go and provide a great energy kick. We recommend eating one about 30 minutes before your workout for maximum results.
4. Nutrient-Dense Avocados
Avocados have recently gained popularity among athletes and fitness enthusiasts - and for good reason. They're loaded with healthy monounsaturated fats and key nutrients like potassium, vitamins C, E, K, and B6, plus folate.
The healthy fats in avocados are quickly metabolized, providing a rapid energy source while still providing the sustained energy you need to power through a workout. They also aid in the absorption of fat-soluble vitamins like A, D, E and K.
Some research suggests the nutrients in avocados may help lower blood pressure and reduce muscle damage too - an added performance benefit. At Beyond Biomechanics, we love avocado toast or half an avocado before hitting the gym.
5. Balanced Energy from Trail Mix
For a well-rounded pre-workout snack, you can't go wrong with a homemade trail mix. Our favorite combination includes:
1/4 cup raw almonds
1/4 cup raw cashews
1/4 cup dried cranberries or raisins
1-2 ounces dark chocolate chips or chunks
With this trail mix, you get protein and healthy fats from the nuts, carbohydrates and antioxidants from the dried fruit, and a mood boost from the dark chocolate. The variety of nutrients provides long-lasting energy and helps stabilize blood sugar during your workout.
You can also customize your own mix with your favorite nuts, seeds, and dried fruits. Trail mix is endlessly adaptable to your tastes and nutritional needs. Portion it out into reusable snacks bags so you can grab and go before the gym.
6. Protein-Packed Smoothies
For the days you're really pressed for time, try blending up a nutrient-dense protein smoothie. Combining Greek yogurt, fruit, nut butters, and protein powder gives you a drinkable snack loaded with the protein, carbs, vitamins, and minerals your body craves pre-workout.
Some of our favorite smoothie recipes include:
1 scoop vanilla protein powder, 1 cup spinach, 1/2 banana, 1 tbsp almond butter
1/2 cup Greek yogurt, 1/2 cup blueberries, 1 tbsp ground flaxseed
1/2 cup Greek yogurt, 1/2 cup mango, 1 tbsp peanut butter
Smoothies are fully customizable as well - you can pack them with your favorite fruits and superfoods. Sip them 30-60 minutes before your workout for an optimal energy boost. The liquid nutrition is quickly absorbed and utilized.
Feel free to contact us anytime if you need personalized nutrition coaching or training program design!
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