If you’re an athlete, dancer, or even if you like to work out on your own, it’s important to give your body energy- the right energy. Remember to eat at least 45 minutes before working out to ensure proper digestion. You should generally be aiming for whole grains, minerals, and a 4:1 ratio of carbs to protein.
Some nutritious, energizing snacks to try:
1. Greek yogurt
Greek yogurt is the ideal pre-workout food because it has ample protein, and is lower in fat and sugar compared to other types of yogurt. Mix it with granola or trail mix if your workout will be more arduous than usual.
2. Whole wheat bread with low-fat cheese or an egg
For this, the whole wheat is the key. Try not to swap it for white bread; the complex carbohydrates in the whole wheat makes the energy last longer. Both low-fat cheese and eggs are good sources of protein. Sophomore Claire Beck, who runs for the Ventura track team, said her coach recommends that they eat eggs every morning.
3. Peanut/almond butter on apple slices
The sugar in the apple will not give you just a short burst of energy, but also provide your body with numerous vitamins and minerals to keep it going. Spread peanut or almond butter on top for protein. {sidebar id=76}
4. Caffeine
When consumed in moderation, caffeine can boost your results in a workout by enhancing your energy. If you drink less than the rule of three 8-ounce cups a day, it can be especially effective in preventing post-workout muscle soreness. However, caffeine’s effects can vary from person to person. If you experience nausea, don’t consume it.
5. Brown rice and chicken
If you exercise after dinner, eat this because it’s low in fat and high in protein and carbohydrates with few fat calories. If you’re vegan or vegetarian, replace chicken with tofu. You can try a shrimp stir-fry for protein as well.
6. Whole-grain cereal
Even without milk, whole grain cereal is still a great choice for a pre-workout snack. Unlike most foods, it’s okay to consume this at least half an hour before exercising. For example, sophomore Amanda Gilchrist, who plays softball, said that she is sure to consume carbs before practice as it gives her longer energy and is easy to digest. It helps her power through strenuous workouts.
7. Kale Chips
Ever suffer from muscle cramps? It’s time to add more minerals, such as calcium, iron, and magnesium to your diet. Try kale chips, which contain these minerals, to prevent sore muscles.
8. Pumpkin, sunflower, sesame, or flax seeds
These seeds are high in magnesium, which unlike most minerals, is not created by your body. 25 percent of magnesium in your body is found in your muscles, and they help maintain proper muscle function.
Nuts are another good option. Sophomore Maddy Offerman is a dancer and does not eat seeds, but she often consumes various types of nuts before her ballet practice. She likes that they give her sufficient energy without making her feel full.
Lastly, it’s important to drink water consistently throughout the day. However, do not drink a lot of water directly before exercising because it will cause cramps.
