Pre-Workout Snacks!

We wanted to share some information about healthy snacks to have before your next workout. Naturally, you want to have fuel to burn during exercise, but did you know there is a benefit to the types as well as timing of your snacks?  Here's what you need to know.

Timing Snacks:

You will want to avoid eating something right before you exercise.  You need at least a 30 minute window, otherwise your food won't have time to be digested and the energy from it won't be able to reach your muscles. In addition, blood flow will be diverted to your gut. Lastly, that undigested food in your stomach can cause you discomfort and affect cardiovascular exercise like running or swimming laps.

However, when you consider the timing of your snack it can be quite beneficial and provide energy for your activity. Eating some carbohydrates before exercise within 1 to 4 hours can replenish liver and muscle glycogen.  Additionally, it can stabilize blood sugar levels which ultimately fuels the brain and central nervous system.

Snack Choice:

Try selecting a carbohydrate-rich snack mixed with some protein and fat before your activity.  This will help keep you feeling satisfied and avoid a blood sugar spike.  And, the protein can help when you will be engaging in resistance training, and help promote muscle recovery when you're finished.  Snack ideas that work are low-fat plain yogurt, cheese sticks, nuts and seeds, and even canned seafood.  All you'll need to do is add something like a piece of fruit or a whole grain as your healthy carbohydrate source.

Snack Size:

The closer you get to your workout will determine the size of your snack. If you are fairly close to your workout then you will want to limit your fat, protein and fiber to allow the food to be absorbed more quickly. It you have 2 hours or more time before your workout then a 200 to 300 calorie snack will work. When you have an hour before exercise you will want to have a snack around 100 to 200 calories.  Have you only got 30 minutes before your workout?  Then you can simply have a piece of fruit, plus fruit is high in water and will help with hydration.  Skip the sugary sports drinks, you don't need them!

Here are some pre-workout snack ideas:

30 Minutes before exercise:  Think Carbohydrates - 1 small piece of fruit or 1 cup of fruit, 1 snack box of raisins, 2 brown rice cakes, 4 ounces of applesauce

60 minutes plus before exercise:  Think Protein/Fat - 6 ounces of plain yogurt, 2 T. nuts, 1/4 cup hummus, 1 T. unsweetened nut or seed butter, 1/2 cup low-fat cottage cheese, 1 cheese stick

120 minutes plus before exercise: Think Something Extra - 1/2 cup crunchy non-sugary cold cereal, 2 T. sunflower seeds, 8 ounces vegetable juice, 1 small banana, 2-3 ounces of canned tuna

Reference:  Health & Nutrition Letter, Tufts University, March 2017, VOL. 35, NO.1 (pp. 7)