Listen to this article
An empty stomach while working out can distract you from your fitness goals. Yes, the grumbling sound is not only embarrassing in front of other gym-goers but also distracting. If you decide to workout without having something to boost your energy then you will end up thinking about it more than the exercise that you are supposed to do. But it’s not a call to be taken by your taste buds. You need to see whether your pre-workout snacks consist of the right amount of minerals, vitamins, and other essential ingredients. Worry not! A celebrity nutritionist has shared some tips on how to go longer and stronger while working out. So, fuel up on these pre-workout snacks before your next sweat session.
Breakfast might be the most important meal of the day for many, but ask a fitness enthusiast, and you would be surprised by the answer. For them, a pre-workout snack is generally more important. After all, they have to achieve their fitness goals.
Pre-workout snacks to eat before a breakfast
But if you aren’t too sure what to have as a pre-workout snack then take some tips from celebrity nutritionist Lovneet Batra. Check out the video right here:
1. Banana Smoothie
Have at least one glass of this yummy smoothie, suggests Batra. One medium ripe banana provides about 450 mg potassium, 3 grams fiber, 110 calories, 1 gram protein, 28 grams carbohydrate and 15 grams sugar (naturally occurring), according to Harvard TH Chan School of Public Health.
Batra insists that banana smoothie is a great pre-workout food as it might help keep you full as they have resistant starch or pectin. She added that bananas are “packed with potassium, which is a mineral that aids in maintaining nerve and muscle function, and carbohydrates. They give you the energy needed to complete your sweat session,” she shared.
2. Sweet potato chaat
If you are thinking of swapping sweet potatoes for white potatoes then you would want to go easy on the portions. Sweet potatoes are rich in beta carotene, and they have a high glycemic index as well as glycemic load, almost as high as that of a white potato, as per Harvard TH Chan. Most people don’t dig into sweet potatoes in the same huge quantities as much as white potatoes. This is perhaps why research studies have not found sweet potatoes to be a major culprit for diabetes and weight gain. Sweet potatoes are one of the best forms of carbohydrates for sustainable and slow-releasing energy throughout an intense workout, noted Batra. Just don’t go overboard with it, and everything will be fine.
3. Black coffee and banana
The expert suggested you to include one cup of black coffee and one banana in your pre-workout snack. According to British Journal of Sports Medicine, caffeine can increase exercise performance by enhancing strength, anaerobic power, aerobic endurance as well as muscle endurance.
As for banana being the perfect pre-workout snack, Batra said that it is not only easy to digest, but also provides a good amount of potassium, an electrolyte that gets depleted when you start sweating during exertion.
4. Coconut water
Just have one glass of the natural goodness, advised Batra, who said that coconut water is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. Coconut water is high in potassium, which ensures you do not start cramping in the middle of your workout.
5. Peanut butter with whole grain bread
The expert said that one tablespoon of peanut butter nicely spread on one slice of whole grain bread should be eaten before exercise. Many people say that peanut butter is a healthy food, but it contains saturated fat, and so people might wonder if it is healthy at all.
As per Harvard Health Publishing, the presence of saturated fat doesn’t mean a food is unhealthy. Olive oil and even tofu which are considered to be healthy have some saturated fat. It’s ultimately the whole package of nutrients that determines how good a particular food is for health.
One serving of peanut butter has 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, and that puts it up there with olive oil if you look at the ratio of unsaturated to saturated fat. Peanut butter also gives you vitamins, minerals, and other nutrients.
What’s more? It is an excellent fuel for strength training, shared Batra.
So, add these healthy pre-workout snacks to your diet so that your fitness doesn’t get compromised.