Quick Preworkout Snacks: Sports RD Recommendations for Athletes with Only 60 Minutes Before Training
Jul 01, 2024
Picture this: You have an hour before your training session, your energy is not at its peak, and you need a quick fuel-up. But what should you eat? Choosing the right snack before your workout is vital to prevent feeling lethargic and worn out during exercise, or worse, experiencing stomach discomfort. Whether you’re an athlete just rolling out of bed or heading to the gym after a long workday, this article will explore fast, efficient pre-workout snack options that can boost your performance, even when time is limited.
Pre-Workout Nutrition: What You Need and Why
Two main goals for athletes and their pre-training fueling: quick carbs and adequate hydration. Consuming the correct nutrients before exercise boosts endurance, strength, concentration, and performance by providing essential energy. Skipping this meal or snack can result in decreased performance, early fatigue, and an increased risk of injury. It's a risk not worth taking, especially when there are quick and simple options available.
Essential Nutrients
Carbohydrates
Opt for easily digestible carbohydrates to fuel your workout without feeling sluggish. Pre-workout carb needs will vary based on activity. 1-4 grams of carbs per kg of body weight 1-4 hours prior to activity is the current recommendation. For athletes with an hour less I often recommend 30-90 grams of carbs to fit most of your performance needs.
Fluids and Electrolytes
Staying well-hydrated ensures that your body can function optimally, maintain temperature regulation, and support cardiovascular health. However, taking in too many fluids right before a workout is not ideal and may leave you running to the bathroom. A good rule of thumb is consume a few sips of a mild electrolyte, no more than 10-15 oz, if you have under an hour before a workout.
Protein, Fat, and Fiber
The closer you are to training the more you want to limit your protein, fat, and fiber intake. During activity, blood is shunted away from your GI tract and toward your muscles. Minimizing protein, fat, and fiber can help minimize gut discomfort and the need to digest these nutrients. If tolerated, some athletes may include a small amount of protein near strength training.
Whole Food vs Sports Nutrition Product Pre-Workout Snack Options
Experiment with combining whole foods and sports nutrition products to find the best fit for you. For instance, a banana with a small energy bar or dried fruit with an electrolyte drink could be a good starting point. Remember, the goal of your pre-workout fueling is to give your brain and body a quick energy source.
Whole Food
These snacks are designed to be light, easily digestible, and provide a quick source of carbohydrates to fuel your workout.
- Bananas or a piece of toast with a little bit of peanut butter, honey, and sliced banana
- Dried fruit such as raisins, mango, or dates
- Graham crackers
- Stroopwafles
- Pretzels or goldfish crackers
- White bagel with jelly
- Frozen waffle with honey or jelly
- Granola bars, fig bars, belvita breakfast bars
- 100% fruit juice or fruit puree pouches
Sports Foods and Products
When whole foods are not feasible, you have a hard time consuming food sources close to training, or you are testing out products for future use, sports nutrition products like electrolyte drinks, gels, and chews can be lifesavers. They are designed for quick digestion and rapid energy release.
- Electrolyte powders and beverages such as Gatorade, Powerade, Skratch, Tailwind
- Gels such as Honey Stinger, Gu, Maurten, SIS
- Chews such as Bonk Breaker, Honey Stinger, Skratch, or general fruit snacks
Customizing Your Pre-Workout Snack
Experiment and Discover What Works Best
Try out different snacks to find what suits your body best. Monitor how different timings and portions affect performance for personalized nutrition.
Tailoring to Various Sports and Training Intensities
Adjust snacks according to sport requirements and training intensity. For example, you might tolerate more whole food options prior to a strength training sessions compared to a speed workout.
Considering Dietary Restrictions
Modify recommendations for specific dietary needs such as dairy-free, gluten-free, or low-FODMAP diets.
The Takeaway
Pre-workout nutrition is crucial for enhancing your training performance and recovery. By incorporating the right mix of carbohydrates, fluids, and electrolytes you can ensure that your body is well-prepared to tackle any training session. Remember, it's not just about satisfying hunger; it's about strategically fueling your body to optimize your endurance, strength, and concentration. By opting for quick, easily digestible snacks and being mindful of timing and portion sizes, you can avoid the downsides of exercising on an empty stomach and boost your overall performance.
Need personalized fueling guidance? We'd love to help! Get in touch with us for performance nutrition coaching.
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