For some, breakfast is the most important meal of the day. But for others who manage to squeeze some gym time into their everyday routine, pre- and post-workout foods can be just as important.
We tapped sports dietitian and exercise physiologist Bob Seebohar, MS, RDN, CSSD, CSCS, for intel on the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid with recovery.
While everyone’s nutritional requirements and preferences are different depending on their goals and activities, you actually don’t need to eat much to work out for 60 minutes or less, says Seebohar, so keep these in mind for your longer sweat sessions.
The body builds muscle and recovers 24/7, not just at the gym. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can.
If you prefer to eat before exercising, or if your workout will last longer than an hour, Seebohar suggests grabbing a snack about 45 to 60 minutes in advance and keeping it small (think a palmful of carbs, a half palmful of protein, and a quarter palmful of fat).
We’ve rounded up 24 ideas for pre-workout eats, from breakfast-y options, to vegan and high-protein muscle-building snacks, to keep you going strong.
1. Berry fruit and yogurt granola parfait
A parfait sounds fancy, but it’ll only take you three minutes to throw together this combo of Greek yogurt, granola, and berries.
2. Hard-boiled egg and avo toast
Avocado toast never fails. When you have a heartier appetite, try this pre-workout version and add a hard-boiled (or fried) egg on top for added protein. There are a lot of ways to get fancy here, but we’re big fans of this classic combo before a morning run.
3. Fresh strawberry parfait with cottage cheese
Cottage cheese gives this parfait a light and creamy texture and adds a little extra fat, which will keep you feeling satisfied longer.
4. Peanut butter and banana chia seed toast
PB and banana is the perfect on-the-go snack. For a longer workout, spread both on one slice of whole-wheat toast and add a sprinkle of chia seeds for a pop of extra nutrition and crunch.
5. Strawberry banana oatmeal Greek yogurt waffles
Waking up early on the weekend for a long run? These protein-packed waffles will seem like a treat, but they’re the right balance of nutrients to fuel your body for the long haul. Have one half of a waffle before and save the other for after your workout.
These are also freezer friendly, so you can stash the extras and pop them in the toaster later.
6. Banana nut breakfast parfait
This banana bread-inspired parfait is not nearly as complicated as baking up a sweet treat. You can pre-make a few and then pop them in the fridge for a grab-and-go snack on busy days.
7. Whole orange smoothie
Swap out sugar-packed juice for the real deal in this whole-orange smoothie. Confused about what kind of protein powder to use? Seebohar likes Thorne Research or NOW Foods protein powders.
8. Baked broccoli cheese and pepper omelet
Omelets are one of our favorite any-time-of-day meals. You can load them up with tons of your favorite veggies and — since you’re working out — splurge with full-fat cheese. This baked style makes it easy to portion out snack sizes, or you can make them in a muffin pan.
9. Almond butter banana and coconut energy bowl
By mashing up eggs and a banana, then topping them with apples, almond butter, and coconut, you’ll get a grain-free oatmeal of sorts. This is a great one to make the night before and eat in a travel cup on your way to your favorite morning cardio class.
10. Apple peanut butter energy bites
The classic apple-and-peanut-butter combo gets an upgrade with raisins and chia seeds. If you’re in a rush, skip the extras and just grab an apple with PB. Try stashing some to-go packs of peanut or almond butter in your gym bag so you can chow down on your way to indoor cycling class.
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SOURCE: Greatist