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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!

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                  Amy Johnson

                  Freelance writer, editor and social media manager.

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                  Last Updated on December 13, 2018

                  12 Practical Tips To Stay Fit For Christmas

                  12 Practical Tips To Stay Fit For Christmas

                  Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                  A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                  1. Eat Before Heading Out

                  First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                  2. Select The Treats

                  Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                  3. Avoid Skipping Meals

                  Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                  4. Drink With Moderation

                  It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                  5. Be Active

                  You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                  6. Get Out Of The House

                  Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                  7. Don’t Skip Your Strength Workouts

                  Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                  8. Set Realistic Goals

                  You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                  9. Enjoy Yourself

                  Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                  10. Drink A Lot Of Water

                  This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                  11. Eat Less And More Often

                  Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                  12. Prioritize Your Workouts

                  Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                  So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                  Happy Holidays everyone!

                  Featured photo credit: rawpixel via unsplash.com

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