Good nutrition is key when it comes to staying healthy and getting the most out of your workouts. Ever heard of the 80/20 rule, which means relying on 80% nutrition and 20% diet?
Whether you are a Crossfit trainer, an athlete, a yogi enthusiast, or a HIIT-workout fanatic, fueling your body with the right foods before a workout is necessary for better performance and faster recovery.
If you're wondering what to eat before hitting that gym session and getting that exercise done today, these simple food selections might just give you an idea.
7 Foods That Work As a Pre-Workout Fuel
-
Oats
What better way to start our list than with this power fuel? Oats are not just your regular grain— they are a great source of carbs, vitamins, minerals, and fiber and contain more fats and proteins than most grains.
Since they are full of fiber, oats release carbohydrates slowly, a great advantage as energy levels are kept constant throughout your workout session. This implies that you can train harder for more extended periods.
Pro tip: Take your oatmeal around 1-2 hours before your workout session to remain full throughout the session while slowly releasing energy.
-
Rice, Chicken, & Broccoli
Working on muscle gain or hoping to kill that HIIT workout? This stereotypical healthy meal combo is a must-try.
Rice, especially brown rice, is a great source of fiber and carbs, while chicken is an excellent source of lean protein. This combination releases amino acids that help muscle growth while slowly releasing energy throughout your workout session.
There's a good reason why professional athletes often have this as a pre-workout or post-workout meal, and we believe it's time to give it a try. For a flavorful, nutritious, and easy-to-go meal, eat your rice and broccoli with Tony Roma's Buffalo BBQ Chicken Jerky Bites. The ready-to-eat bites offer great convenience if you have errands to run before hitting the gym.
-
Bananas
Looking for something to snack on 20-30 minutes before your workout session begins? A banana is your friend.
A banana has double the amount of starch you'd find in other fruits like apples and oranges. Packed with carbs and potassium, they will give you that energy boost you require to do your workouts like a pro. Just one medium-sized banana eaten 30 minutes before your workout is enough to push you throughout the entire session.
Pro tip: Add a tablespoon of peanut butter to have an extra boost of proteins and fats. This will help stabilize your blood sugar levels throughout your workout session.
-
Greek Yogurt with Fresh Fruit & Granola
This is another killer combo. Plain Greek yogurt and fresh fruit is a practical snack to have if you're running out of time to attend your workout session. Greek yogurt is preferred to plain yogurt because it contains double the protein, half the sodium, and fewer carbohydrates.
But why this combo? The healthy sugars in the fruit and granola will release enough energy for your muscles, while Greek yogurt provides proteins that are stored a little longer and used to prevent muscle damage.
-
Protein Shakes
If you are a gym enthusiast, you have heard of or probably own a protein powder supplement. A quick protein shake will come to your rescue whenever you're in a hurry or needs that quick energy boost ASAP!
Studies indicate that pre-workout protein supplements enhance athletic performance. A quality shake will have many nutrients, and taking it just before exercising can significantly increase muscle protein synthesis.
Taking a combination of shakes with fast-releasing protein properties like whey protein and simple carbs like maltodextrin powder will readily give you all the pre-workout nutrients you need in such a short time.
-
Peanut Butter and Apples
This is probably one of the tastiest and nutritious pre-workout meals you can have before exercising. If you are on a calorie-restricted diet and are mainly focusing on a low-carb diet, the apple and peanut butter combo might just be for you.
The crunchy taste of this snack makes it even more enjoyable while still giving you the nutrients that you need to face your workout. If you'd like to try something spicier and out of the box, add a little pork bites on the side.
-
Protein/Granola Bar
A protein bar is an excellent choice if you're on the go and looking for some energy boost before you get to the gym. With all the unlimited options of protein bars in the market today, you'll want to pick one with enough carbs to give the energy you need.
Got some extra time on your hands? This would be a perfect time to make your own granola bars. They are easy to make, and some do not even need you to use an oven.
Timing of Your Pre-Workout Meal Is Crucial
Gym nutrition does not just involve eating healthy, but the timing of your meals also matters a lot. To get the most out of your training, try to consume a healthy meal containing the 3 major food groups: carbs, proteins, and vitamins 2-3 hours before exercising.
If you're trying to eat healthy on a budget, these cheap and easy foods to make at home can help you craft other pre-workout meals. Unfortunately, you may not always have the time to eat a full meal a few hours before working out. In such instances, you could go for snacks or simple foods that are easy to digest.
An ideal snack would be Tony Roma's BBQ Jerky Bites, which provides different healthy meat snacks from pork and turkey to chicken bites. You can have them on the side with your favorite pre-workout foods before your workouts to give you all the nutrients you need.
Fuel Your Workouts Today With Tony Roma's BBQ Jerky Bites
Whether you're looking for a quick pre-workout snack or a post-workout meal for maximum gains, Tony Roma's Jerky got you covered. From delicious, nutritious, and flavorful bites to our legendary and unforgettably tasty sauces, we will surely leave you seeking more.
Shop your favorite Tony Roma's Jerky BBQ bites today, and we'll help you reach your nutrition goals.