The 10 Best Foods to Eat Before a Workout

The 10 Best Foods to Eat Before a Workout

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You’re a fit dude. You skip the bad stuff, always do #legsday, and hit the heavy bag hard. But if you want your body to continue performing like a Lamborghini, then you’ve gotta put in the high-octane fuel—that means eating the right pre-workout foods.

Think about it: A sports car still functions with regular old unleaded gas—but it won’t run as optimally or as long. Likewise, “would you expect to get to your destination if the tank was on empty?” says Jordan Mazur, R.D., coordinator of nutrition and team dietitian for the San Francisco 49ers.

And while fasted cardio has always been a diet trend among people hoping to lose weight, “going into your workout fueled and ready to go will maximize the work you do when you train,” Mazur explains.

For your pre-workout nutrition, you want to focus on foods that are high in carbs, moderate in protein, and low in fat and fiber. “Fat and fiber slow down digestion and can cause gastrointestinal upset during your workouts,” Mazur says. “Carbs are your main fuel source for activity and, just as important, it’s the primary fuel source for your brain. Additionally, the more substantial the meal is, the more time you want to allow for digestion, so it’s not sitting in your stomach.”

Here are 10 meals and snacks that’ll pave the way for gains, whether you train in the gym or on the road.

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1. Plain Greek yogurt with berries and granola

“The berries and granola provide quick-digesting carbs to fuel your workout, and the Greek yogurt provides ample protein to prevent some of that muscle breakdown,” Mazur says. Look for a granola that contains nuts, seeds, and wholesome carbs (like oats, amaranth, quinoa, and/or millet). Try to find carb sources sweetened with coconut oil, dried figs, and/or vanilla; you want to keep sugar to a medium. Same goes for the yogurt: Stick to plain rather than fruit flavors.

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2. Whole-fruit smoothie

“Fruit provides simple sugars that are easy to digest,” Mazur says. “They’re your body’s preferred source of energy for high-intensity workouts.” Check out our smoothie recipes for combinations that suit your preferences. Try whirling together banana, peanut butter, oats, flaxseeds, and almond milk (full recipe here). Alternatively, go with half an avocado, frozen blueberries, banana, and almond milk (full recipe here).

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3. High-protein oatmeal and blueberries

If you’re always running late, whip up these blueberry-almond overnight oats. Almond butter, chia seeds, and oats, especially, “provide sustained energy for longer workouts,” Mazur says. This recipe also gets a protein punch thanks to plain Greek yogurt and protein powder (vanilla or unflavored). “A scoop of protein powder adds amino acids to aid your muscles that are breaking down.”

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4. Banana with peanut butter and honey

“Bananas are mother nature’s power bar: They’re loaded with simple carbs for fuel and potassium, which helps with optimal nerve and muscle function,” Mazur says. Top one off with a serving of peanut butter—or any other nut butter you like. (Just try to stick to the recommended 2Tbsp serving size.) If you want a little sweetness, drizzle a bit of honey. It’ll release slow, steady levels of glucose into your bloodstream—great for grueling WODs and endurance workouts when your body can start using muscle glycogen as fuel if it doesn’t have enough readily available carbs.

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5. Apple with almond butter and raisins

“Dried fruit, like raisins, can be a good source of natural simple sugar,” Mazur says. The small amount of fiber in the apples and raisins, plus the monounsaturated fats in the peanut butter, will curb your hunger without filling you up—ideal if you aren’t too hungry in the morning.

Original article and pictures take www.mensjournal.com site