What we eat before a workout can have a huge impact on how we feel during the workout. A good pre workout snack should be easy to digest and energise us throughout our training session. Eating the wrong thing before we workout can make us feel sluggish, heavy and can slow us down.
The best thing to eat before a workout will depend on the type and length of exercise you are doing.

So how can you best fuel yourself before a Hit Club session?
Carbohydrates: At Hit Club we mostly use the anaerobic system for energy (high intensity, short duration). For this type of exercise our main source of energy will come from glycogen aka carbohydrates, our body’s primary source of energy. Eating carbohydrates 30-60 minutes before training will help to replenish your glycogen stores and make energy more readily available to efficiently fuel your workout. You should feel more energised and be able to push yourself further in sessions!
Protein: The second priority is to ideally include some protein. Protein will support with muscle repair and growth.
Fats: Fats are an important part of any healthy and balanced diet and help us to feel satiated (no they do not make you fat!) but they can be slow to digest. This makes them more beneficial for longer duration exercise but less beneficial for the high intensity anaerobic sessions we do at Hit Club. It may be a good idea to limit them to a small amount right before a workout and instead, include them in meals at other times of the day.
In short, we want a nutritious snack that is easy to digest. Quick carbohydrates are our main priority. You may also benefit from including some protein. A little bit of fat before a workout is also ok and can increase satiation.

Some ideas?
2-3 Medjool dates with a little peanut butter
Dates are such an easy and tasty snack to fuel your workout. Along with carbohydrates, they are also rich in potassium which helps to maintain fluid balance (supports hydration) and can also prevent muscle cramps. You can stuff with a little peanut butter for some protein and fat. Peanut butter will also provide sodium to support hydration.
Banana
Bananas are also rich in carbohydrates and potassium, are easy to digest and make for a great pre workout snack. Again, you can add peanut butter. I recommend the brand Pip and Nut as it contains only peanuts and sea salt.
Greek yoghurt with fruit and honey or maple syrup
Greek yoghurt is a great source of protein, while honey/maple syrup and fruit are great sources of easy to digest carbohydrates to energise your workout. Honey also contains some potassium and sodium to help replenish electrolytes and keep you hydrated.
Smoothie
A fruit smoothie can also make for good pre workout snack. Add some greek yoghurt or protein powder for protein and to make it more satiating.

**To be consumed 30-60 minutes before workout
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