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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

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

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                  Last Updated on December 9, 2019

                  5 Simple Ways to Relieve Stress Effectively

                  5 Simple Ways to Relieve Stress Effectively

                  Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                  Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                  Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                  1. Get Rationally Optimistic

                  Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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                  This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                  In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                  The result: no more mental stress.

                  2. Unplug

                  Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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                  How on earth do you unplug your mind? Simple: just meditate.

                  It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                  Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                  3. Easy on the Caffeine

                  Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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                  Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                  4. Attack Mental Stress Via the Back Door

                  That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                  How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                  While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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                  5. Good Old-Fashioned Exercise

                  This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                  The result: mental stress will be gone!

                  So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

                  More to Help You Feel Relaxed

                  Featured photo credit: Radu Florin via unsplash.com

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