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8 Foods And Drinks You Should Have Before Workout

8 Foods And Drinks You Should Have Before Workout

Are you looking for simple and easy pre-workout recipes? Check out 8 healthy and delicious snacks that will make sure your body is totally ready for your workout.

1. Apple and Peanut Butter

Apple slices and peanut butter make the perfect pre-workout snack. A combination of natural carbohydrates and protein, this snack is super tasty – and the protein in the peanut butter will help your body to build and repair muscle!

Directions

Chocolate-peanut butter apple bites

Ingredients

2 apples, sliced into wedges

1/4 cup peanut butter

1/4 cup granola, your favorite

1/4 teaspoon ground cinnamon, for sprinkling

Semisweet chocolate chips, optional

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comfort cooking

    2. Hummus

    Hummus is a great source of protein, as well as essential vitamins and minerals. While it can be quite high in fat, the fats are mostly unsaturated and heart-healthy.

    Directions

    Hummus toast

    Ingredients

    10 1/4-inch-thick slices of seeded or plain baguette
    About 1/2 cup hummus
    About 1/2 cup sun-dried tomatoes in oil, drained and thinly sliced
    Pea shoots, for garnish
    Flaky sea salt, for garnish
    Extra-virgin olive oil (optional), for garnish

    hummus

      3. Banana

      A banana is a very popular pre-workout snack for a good reason. The potassium in the bananas helps to stop cramping, and the carbohydrates are filling, helping to fuel your workout.

      Directions

      Banana Chia Seed Pudding

      Ingredients

      1 very ripe banana
      1/4 cup unsweetened almond, coconut or dairy milk
      2 tablespoons chia seeds
      Dash of vanilla extract
      Honey, to taste (optional)

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      banana

        4. Protein powder

        Protein powder can really help to enhance your workout. The whey power helps with fat loss, as well as helping to strengthen your muscles.

        Directions

        Protein smoothie

        Ingredients

        120 mL unsweetened vanilla almond milk
        120 mL cup water
        1/2 banana
        Dash of cinnamon
        1 scoop of vanilla protein powder (I used one packet of Tone It Up’s vegan vanilla protein powder Perfect Fit)
        Ice
        1 to 2 drops of liquid Stevia, optional

        protein

          5. Eggs

          Eggs make a great breakfast to prepare for a morning workout. They are an excellent source of protein, as well as being filling and delicious!

          Directions

          Spinach Omelette

          Ingredients

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          1 teaspoon extra-virgin olive oil
          3 eggs, whisked
          Coarse salt and freshly ground black pepper
          1 tablespoon Spinach-Basil Pesto

          egg

            6. Oats

            Oats are filled with fiber, which will slowly release into your body while you workout, helping to maintain your energy levels.

            Directions

            Oats and honey granola bar

            Ingredients

            3 1/4 cups old-fashioned rolled oats
            3/4 cups crispy rice cereal
            2/3 cups oat flour (see Tips & Tricks linked above) OR whole wheat pastry flour
            3 tablespoons brown sugar
            3/4 teaspoon baking soda
            3/4 teaspoon salt
            2/3 cup honey
            1/3 cup melted coconut oil
            2 teaspoons pure vanilla extract

            oats

              7. Fruit and nuts

              Fruit and nuts offer you a tasty combination of vitamins and protein, making it one of the easiest snacks to have before your workout.

              Directions

              Home-made trail mix

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              Ingredients

              Chocolate – dark, milk or white
              Superfruits – goldenberries, goji berries, blueberries, cranberries
              Popcorn
              Spices – turmeric, nutmeg, cinnamon

              trail mix

                8. Beet Juice

                Beet juice has many healthy properties. It increases blood flow, and is filled with immune boosting vitamin C and fibre.

                Directions

                Beet and strawberry smoothie

                Ingredients
                ½ cup roasted beets (see link above)
                2 cups strawberries
                1 cup plain whole milk yogurt (homemade)
                2 tablespoons raw honey
                1 banana

                beet

                  With these 8 heathy snacks and small meals your workout will be double as effective and your whole health will improve. Working out it essential to fitness and weight loss and an important part of a healthy lifestyle but it is only one half of the equation, a healthy diet is the other part which is just as important. So, combine these snacks which are good for your body and energy with your regular workout and you are on the right path to a healthy life.

                  Did you try some of these recipes? Do you have other snacks you prefer eating before your work out? Tell me in the comments!

                  More by this author

                  Amy Johnson

                  Amy is a writer who blogs about relationships and lifestyle advice.

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                  Last Updated on June 13, 2019

                  5 Fixes For Common Sleep Issues All Couples Deal With

                  5 Fixes For Common Sleep Issues All Couples Deal With

                  Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                  You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                  1. Use a bigger mattress to sleep through movement

                  It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                  Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                  2. Communicate about scheduling conflicts

                  If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                  3. Don’t bring your technology to bed

                  If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                  4. White noise and changing positions can silence snoring

                  A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                  5. Use two blankets if one’s a blanket hog

                  If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                  Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                  Featured photo credit: Becca Tapert via unsplash.com

                  Reference

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