Things to Eat Before a Workout
There are certain things to eat before a workout that will boost your energy and endurance. These can include fruits, shakes, smoothies, supplements and vitamin-infused drinks. Let’s explore the options so you can find what’s right for you.
1. Fruit Smoothies
If you need more energy before working out, then you should blend a fruit smoothie. It’s a convenient and time-friendly option. You can add some milk as a liquid base, which is full of vitamin D and calcium. Instead of regular yogurt, opt for plain Greek yogurt, as it contains 10 grams of protein per 100 grams of yogurt, which will help sustain your blood sugar levels.
As for the fruit, toss in some chopped-up bananas or goji berries. The carbs in bananas are easier to digest, and are slow-releasing, so they will give you consistent energy while you move. They’re also high in antioxidants and potassium, which can prevent muscle cramps. Similar to bananas, goji berries are full of potassium, but they also provide iron and zinc. Both of these vitamins can aid your workout performance.
This is another quick and convenient option. You can either add some oats to your Greek yogurt or make a bowl of oatmeal. Oats can be eaten in different ways, and will always provide the same benefit: giving you the ability to exercise for longer. Fiber is to thank, as this nutrient will slowly release carbohydrates into your body. This will give you consistent energy levels.
3. Trail Mix
While nuts found in trail mix tend to have higher fat content, these are the good fats that will give you long-lasting energy.
Trail mix is an effective pre-workout snack because it is high in protein and unsaturated fats. In fact, this is known as the ultimate hiking snack, so you know it will give you that energy boost you need.
You can either buy packaged blends from the grocery store or buy the nuts and dried fruits to make your own. You might prefer to make your own, as you can customize it exactly as you like it.
Common trail mix ingredients include:
- Dried raisins, bananas, berries and apricots.
- Dark chocolate bits.
4. Protein Shakes
If protein sources from food don’t quite cut it for you, then try mixing a protein shake. There are a variety of different types of protein, but the most common are whey, hemp and pea. If you prefer plant-based options, then go for the hemp or pea. The reason why people may find better results from using protein powders is because they are more concentrated, so it will get the job done quicker.
You can either mix it in a blender like the smoothies or put the powder in a shaker bottle and shake it with some water or milk. All it takes is a few shakes, then you are ready to get exercising.
5. Vitamin-Infused Drinks
This may be a fun and trendy option for you to try before your workout. Vitamin intake awareness has increased over the years, so vitamins now come in different forms, instead of just pills. Drinks can include vitamin water and vitamin-infused coffee.
Some recommended vitamin-infused drinks include:
- Vitaminwater. This provides vitamins B6, B5 and B12, and it provides caffeine.
- MyMuse Organic Enhanced Water. This is a zero-calorie option and it’s made with coconut water.
- Cloud Water Organic + Immunity. This comes as a sparkling water, almost like a seltzer. Main vitamins include zinc and vitamin D.
- Roar Organic Vitamin-Enhanced Beverages. This brand offers both regular water and coconut water, and it is sweetened with cane sugar and Stevia.
For a coffee option, try VitaCup. Their coffee blends are made with antioxidants, vitamin B1, vitamin B5, vitamin B9, vitamin B12 and vitamin D3. They come in bean, ground, instant and pod options.
A supplement is a manufactured product that can give you the vitamins and minerals from foods. So, if you don’t have the time for a snack or meal before your workout, taking supplements might be better!
Here are some of the best pre-workout supplements to take in 2022:
CrazyBulk Intensive Pre-Train (Best Overall):
- Boosts energy levels.
- Can improve focus and cognitive function.
- Helps ease fatigue.
Powher (Best for Women):
- Especially designed for intense workouts.
- Can improve focus and workout motivation.
- Doesn’t have caffeine.
Pre Lab Pro (Best for Endurance):
- Can improve strength, speed and stamina.
- Aids in muscle recovery.
- Boosts energy levels.
Fueling your body with the necessary nutrients before a workout is important, so you don’t burn out or feel weak. We’ve talked about the best things to eat before a workout, and now it is time to choose the best option for you.
- TasteofHome (10 Best Foods to Eat Before Your Workout)
- Jump Start by WebMD (What to Eat Before and After a Workout)
- inKin (Best Pre-Workout Foods - Snacks, Fruits, Protein, Carbs, Fat)
- Healthline (The 7 Best Types of Protein Powder)
- Shape (Vitamin-Enhanced Drinks to Stay Hydrated and Score Key Nutrients)
- SFGATE (5 Best Pre-Workout Supplements for Better Performance in 2022)