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Goals for Pre-Workout Fueling:
1️⃣ Maximize energy availability
2️⃣ Minimize stomach upset
→ Carbohydrates are our body and brain’s main source of energy.
→ There are simple carbohydrates and complex carbohydrates.
→ Simple carbohydrates can be quickly converted to energy by the body without requiring much work from the digestive system.
→ Complex and fiber-rich carbohydrates are great options for meals and throughout the day, but take longer to breakdown and convert to energy.
To maximize energy availability 30-60 minutes pre-workout, the best option is a source of simple carbohydrates.
To minimize stomach upset – keep fat and fiber minimal in the pre-workout snack (digest slowly)
Protein digests faster than fat, but can still cause stomach upset if too much is eaten too close to training. If training for less than an hour, no protein is necessary pre-workout. If training for more than an hour, low to moderate protein (10-15g) may be beneficial.
Food #1: Fruit 🍊
→ Great source of simple carbohydrates + packed with important vitamins and minerals.
→ Fresh, frozen, dried, or canned fruit works
→ Aim for 30-60 grams of carbohydrates (medium banana, 2 cups berries, small handful of dried fruit)
Food #2: Fruit Smoothie 🥤
→ Great option for early training and not much of an appetite, for nervous or queasy stomach, or aren’t used to eating before a workout.
→ 1-2 cups of frozen fruit + 1-2 cups of 100% fruit juice like orange juice or apple juice.
→ Blend together and enjoy!
Food #3: Bread 🥖
→ Toast, bagel, English Muffin, etc.
→ Keep fiber minimal – opt for white bread over wheat or whole grain bread in the hour before exercise.
Food 4: Energy chews or Fruit chews ⚡️
→ Performance based chews with and without caffeine
→ Or simple, store bought fruit snacks
→ Added sugars = simple carbohydrates and appropriate pre-workout
Food #5: Greek Yogurt Bowl 🥣
→ Simple carbohydrates + some protein
→ Good choice for longer training sessions
→ Plain or flavored Greek yogurt + berries or other fruit, granola, and/or honey
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