Before you even consider packing your gym bag, consider the kind of workout you will be performing and what snacks you will need to stay energized. We polled fitness professionals for their top picks for pre-workout snacks, taking into account your individual preferences. You can find their statement here.
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Walking:
As a less strenuous kind of exercise, walking allows you to spend longer periods of time without eating. If you have had a nutritious meal within the past four to five hours and are not hungry, Rachael Hartley, R.D., L.D. of Columbia, SC, who is affiliated with Avocado a Day Nutrition, advocates going without eating completely.
If you go for a walk first thing in the morning, after lunch, or when you feel your stomach growling, consuming 100 to 200 calories of fast-digesting carbohydrates with a small amount of healthy fat or protein will help balance your blood sugar and prepare your muscles for a powerful stride.
Running :
Tara Martine, R.D., L.D.N., a triathlete and nutritionist, says that before a run, you should think about the slosh factor. For people who have trouble digesting dairy (such as lactose intolerance) or citrus fruits (such as acid reflux sufferers), the continual pounding of concrete can aggravate or even induce stomach ache.
Strength Training :
One form of energy that supports endurance activities like running and cycling is glycogen, and when you lift weights, your muscles need less of it. Rumsey claims that fueling up immediately before doing weights is not strictly necessary. You will not get the full benefit of your workout if you do not eat before you begin; otherwise, you will not be able to complete all of your reps.
Exercise physiologist and nutritionist Stacy Sims, Ph.D., says that consuming high-quality protein sources like dairy, eggs, or meat prior to exercise guarantees that the vital amino acid leucine will be present in your blood following your activity. This initiates the process of healing.
