Of course you prefer not to eat too close to your workout. After all, there is little more annoying than exercising with a full stomach! That is why two to three hours before your workout is the ideal time for many people to eat. However, that poses one problem: sometimes you don't have that much energy left.
And if you have a really
tough workout planned, it can simply limit your performance. The
solution: pre workout snacks . By
eating something small quickly, you prevent that full stomach, but you still
have enough energy left. Today we give you ten handy pre workout snacks!
Good pre workout snacks
What criteria should a
pre workout snack meet? First of all, it is of course important that you
have enough easily accessible energy during exercise. Carbohydrates are
the designated supplier for this. So this is the time of the day when you
can easily enjoy some carbs!
Also, proteins are of course fine. Fats are
good if you need long-term energy, but don't eat too much. The digestion needs
energy, and you can often use that energy better. To get those dumbbells
off the floor, for example.
Top 10 pre workout snacks
Below we give you ten
practical suggestions for pre workout snacks. They all contain
carbohydrates, and often proteins and some fats. Feel free to use them as
a basis for your own edits: in the end it is all about finding pre workout
snacks that work optimally for you.
1. Apple with peanut butter
Fruit is
a fantastic pre workout snack that we will see a lot more in this
list. There are many people for whom an apple alone, however, is just not
enough. If that applies to you too, try smearing a lick of peanut butter on your apple wedges.
That provides just some
proteins and fats that can also keep you afloat later in the training. Not
much of a fan of apple? Peanut butter with banana is of course also a
proven combination!
2. Oatmeal
Many people eat oatmeal for
breakfast. However, it is also very suitable as a snack! Make a
slightly smaller portion, and you have a perfect base of carbohydrates with
which you can vary endlessly. Add more proteins? A scoop of protein
powder works wonders.
More fats? Opt for
a spoonful of peanut butter or some coconut oil ? And adding extra carbohydrates is of
course easy with fruit for garnish. This way you can easily create your
own ideal pre-workout snack.
3. Smoothie with banana
Smoothies are just as
easy to adjust, so if you don't like oatmeal, this is a great tip. You can
use yogurt or cottage cheese as a
base. Go for the low-fat variety if you don't want to have too
many fats in your smoothie .
In addition, use a generous amount of fruit for the carbohydrates. Banana is a perfect addition for a creamy texture. Dates can also be ideal for adding extra quick energy to your smoothie - and they are nice and sweet.
4. Energy bars
Admittedly, with energy bars you will have to be careful that you buy them
from a good brand. After all, you don't want to immediately ingest
mountains of refined sugars and
unnecessary additives. But if you can find a good option, you immediately
have a really easy pre workout snack.
Most energy bars mainly
contain carbohydrates and proteins and are therefore perfect. Of course
you can also make them yourself. We have several good recipes for
this on our blog !
5. Humus with raw vegetables
Legumes are
fantastic sources of carbohydrates, but many people prefer not to snack with
handfuls of beans. Fortunately, you can also easily use chickpeas in a much better snack product: humus ! As
a source of carbohydrates and proteins, this is excellent for a pre-workout
snack.
Preferably serve some
raw vegetables with it, because it eats better. Think, for example, of
strips of carrot, cucumber or bell pepper. That is also good for your
daily dose of vitamins .
6. Rice cakes with nut butter
Another snack that also
provides some fats: rice cakes with nut butter. You can, for example, opt
for peanut butter, but also for almond paste or tahini, which is made from
sesame.
Do you want to add some
extra carbohydrates in addition to the rice cake itself? Then fruit is your best friend
here too. For example, how about the traditional combination of peanut
butter and banana? Or a decadent snack with almond butter and
strawberries?
7. Whole grain bread or rye bread
Bread as
a pre workout snack? Why not! It provides healthy carbohydrates, and
like other items on this list, it is easy to adjust to your personal
preferences. If you want more protein, top the bread with, for example,
low-fat cheese or
a slice of chicken breast.
More fats? Cream
cheese, slices of avocado, or
nut butter all work great. You can even add more vegetables , such as bell pepper, cucumber or sprouts.
8. Dates
Dried fruit is a relatively healthy source of energy that
you feel very quickly. Easy if you want to eat something just before the
workout. Dates are a good option, of course, but dried apricots work just
as well, for example. Do you want to get some fats and proteins in
addition to the carbohydrates? Then also add a small handful of nuts . By making your own
mix, you can continue to vary daily.
9. Cottage cheese with fruit
Hüttenkäse is
loved by almost all athletes thanks to the large amount of lean
proteins. Combine that with a generous handful of red fruit or apple, and
you've got yourself a delicious pre workout snack. A pinch of cinnamon completes it. You can
also eat some (homemade) muesli for
extra carbohydrates.
10. Quinoa with fruit
Many people only think
of quinoa as
a base for hearty meals. However, thanks to its neutral nutty taste, it
can also be combined with fruit, for example. Got some quinoa left over
from the night before? Then this is an ideal pre workout snack! Serve
with a drop of honey and
a spoonful of cottage cheese or yogurt if
desired .
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