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Rice cakes are quick digesting carbs, meaning they’ll give you energy without leaving you feeling overly full. Apples are great before your workout, since they provide you with carbohydrates and help support your energy levels. If you’re eating at least an hour before your workout, you’ll have time to digest a more hearty meal.
If you’re working out first thing in the morning or need an extra boost before the gym, this shake is for you.
When I don’t eat properly before my workout, my energy dwindles and performance suffers leaving me frustrated. Both apples and almonds contain fiber, which will help keep you satiated throughout your workout.
Perfect for morning workouts, oatmeal provides quick burning fuel and the small portion won’t weigh you down. The natural sugar in dried fruit will give you a quick energy boost and is perfect for on-the-go snacking. Blend your favorite fruit, leafy green and coconut water for a hydrating, energy boosting pre-workout treat. This delicious combination of carbohydrates and protein will give you a quick boost of energy, but with enough staying power.
Every day I bring a carton of yogurt to the office with me so I have something to eat before I head to the gym.
I had a few new clients starting at my early bird boot camp this week and most of them made the same mistake as so many before them… coming to a boot camp workout on an empty stomach.
You’ll hear some trainers say that it’s best to workout in the morning on an empty stomach because your body will burn off more fat, but I am not one of those trainers. Morning Workouts: Some people have a hard time eating something first thing when they wake up. I was one of the ladies that on my first day I didnt eat anything, I will NOT do that again!!! One challenge everyday for 14 days to build the habit of doing at least one thing daily to improve your body and mind. Getting pre and post workout snacking right is a challenge, but it's one we're more than ready to take on!
Your body needs nutrients to recover from your workout, burn fat and gain muscle, so give it the fuel it needs by enjoying one of these delicious snacks around 30-60 minutes before your workout.
Blend 1 scoop of vanilla whey protein powder with a cup of ice and one cup of orange juice - delicious! The classic protein snack - 1 medium apple, sliced, served with 2 tbsp peanut butter (use the most natural kind you can find) is loaded with protein and carbs.
Choose a natural cereal bar to fuel you - look for bars with low overall sugar content and high protein content.


Boost your way to 5 a day with this omelette - add 1 cup of lightly sautéed vegetables of your choice to 2 (lightly beaten) whole eggs. Combine your favourite fruits in a one-cup serving - we like melon, oranges, banana and strawberries. It's important to choose snacks wisely after a tough workout, to rebuild muscle and restore your flagging energy levels. Blend 1 medium sliced banana with 1 cup of low-fat milk - use soy or almond milk if you're avoiding dairy.
A light, healthy tuna salad - we make ours with half a mashed avocado rather than using mayo - served on a few wholegrain crackers, is the ideal post-workout snack. 1 cup of your favourite wholegrain cereal served with 1 cup of low-fat or non-dairy milk is quick, easy and healthy!
Top an English muffin (toasted) with 1 poached egg, some fresh spinach, 1 slice of bacon and a slice of low-fat cheese.
For a healthier alternative to the classic PB & J, sandwich two rice cakes together with 1 tsp strawberry jam (the more natural, the better) and 1 tbsp almond butter.
Quick and simple, serve one toasted pitta bread with 2 spoonfuls of houmous - home-made is best.
In a push, a shop-bought recovery drink will help you to re-fuel after a gruelling workout. Lean roast beef - just a handful - served with a fist-sized portion of roasted butternut squash is ideal to refuel after your workout. Here’s what you need to know: If you want to have an effective workout, fueling your body with the proper nutrition is essential. If you’re eating 30 minutes or less prior to your workout, try spreading a small amount of peanut butter on two rice cakes, and top with sliced banana for a high-carb, energizing snack. Pair the fruit with some almonds to create a well-balanced snack containing carbs, protein and healthy fats. Take a cup of coffee, a scoop of protein powder and a handful of ice and place in your blender to create a caffeinated, protein-packed pre-workout meal. Pure Protein® bars contain the perfect blend of protein, carbohydrates and fat to fuel your workout – just select your favorite flavor.
Liquid calories are digested quicker than solid food so this is a good pick for those that don’t feel well eating too close to exercise. I believe in working out safely, and by working out safely that means having fuel in your system to support the intense workout you have in mind. Then you leave the workout not only feeling upset because you feel bad but because you did not do as good of a workout as you wanted. I eat just something small each morning as I drive to the location, but it gets me through the workout without the nauseous feeling. That feeling stinks… you want to drink the water but you don’t want to have it come up either!


Make it work harder for your body by blending the whole thing - ice and all - with a scoop of chocolate protein powder.
Combine one cup of salad leaves with some veggies, a hard-boiled egg and a drizzle of healthy vinaigrette or vinegar and extra-virgin olive oil. Protein-packed snacks should be consumed within 2 hours of your workout to aid rebuilding tissue.
Slice 1 medium banana and blend with 1 cup of low-fat chocolate milk, some ice and 1 tbsp of natural peanut butter. Believe it or not, carbs are actually your friend, especially when it comes to your pre-workout meal. The carbohydrates from the bread, protein from the meat and good fats from the avocado make this a powerhouse combination. It’s really amazing how eating the right foods before a workout can make all the difference in the world.
To be sure your body is properly fueled, it’s important to eat 20 to 90 minutes prior to your workout.
While some people can eat something 10 minutes before exercising, others may need a full hour to feel their best. Low-glycemic carbs will keep your blood sugar steady and ensure you’re fueled throughout your workout.
So if you workout first thing each morning, you would probably want something different than if you worked out at 5:30 pm, right? I’ve exercised on an empty stomach before and the lightheaded feeling I had was enough to keep me from doing it again! The first day without something in my system I thought for sure I was going to lose all the water I drank.
Whether you’re gearing up for a run, heading to the weight-room or mastering Pilates, these power snacks will give you the energy and strength to help achieve your goals! While it isn’t ideal to workout on an empty growling stomach, it can be equally uncomfortable with a full belly.
Lean proteins provide your muscles with everything they need to endure the stress of exercise. Here are a few pre-workout snack ideas that will keep you energized without weighing you down.



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Author: admin | 16.10.2014



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