We all know it’s important to ensure you’re well fuelled before starting a workout, but getting the balance right can be tough. If you don’t eat enough and workout on an empty stomach, you won’t have the sufficient energy to perform to the highest level. However, if you eat too much, you’ll feel sluggish and not in the prime condition for exercise.
Thankfully, there are several snacks that hit the spot and give you that boost of nutrients and energy that can help give you that extra 10 percent during your workout.
Bananas – We all know that fruit and vegetables are key to remaining healthy, and bananas are no exception. Bananas are high in potassium and a good source of carbohydrates, with an average of 24g in each banana. This boost of energy means that bananas work great as a pre-workout snack – not to mention that they require no preparation!
Apples – Another snack that is simple and can be eaten on the go, apples are a go-to choice for a pre-gym bite. High in fibre and a good source of carbohydrates, apples are an excellent source of vital nutrition. Remember to leave the skin on however, as the skin contains polyphenols which can help improve performance and aid recovery.
Peanut Butter – Nuts are a great source of nutrition, especially if you are looking to build muscle. High in protein and low in carbs, peanut butter can be an ideal topping for a variety of different quick snacks. Thanks to the flexibility of peanut butter, its use can range from being spread on toast or rice cakes to being an addition to hot drinks. Adding peanut butter to a cup of Amunra can be the perfect pre-workout drink, giving you an ideal mix of protein, caffeine and polyphenols.
Raisins – An often forgotten snack, however, raisins are quick to consume and can provide you with a much-needed energy boost pre-exercise. Raisins are high in quick-release carbs, but they also contain a high level of polyphenols.
Greek Yoghurts – Yoghurt is high in protein which usually means it is a better choice for a post-workout recovery snack, however, if you are focusing on increasing your protein intake, they can also make for an ideal pre-workout snack option.
Almonds – Another option that is ideal if you are looking to increase your protein intake. In addition to protein, almonds are also high in magnesium, which can help move blood sugar to your muscles and assist in optimising performance.
Rice Cakes – This is another versatile option that you can combine with other ingredients such as peanut butter to give you a blend of nutrients. Rice cakes are fast-digesting and can provide your muscles with readily available carbohydrates.
To optimise your pre-workout nutrition, it’s a good idea to be as hydrated and energised as possible. This is why a cup of Amunra coffee, which contains the optimal amount of caffeine for performance (approx. 180mg), is the perfect drink to have alongside a nutritional snack.
It’s important to remember that there isn’t one perfect option, and the best choice may differ depending on a variety of factors. If you’re unsure where to start, give a few of our suggestions a try and see if it gives you that extra boost of energy during your next workout.
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