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Foods to Fuel You: Workout Snacks

Posted December 5, 2007 at 04:00 PM by Zola Jones

Section: Her Health, Her Nutrition, Healthy Eating, Workout Fuel

If you usually fit in your fitness routine in the morning, you may head out with nothing in your stomach - for a quick workout or a run less than 5 miles, you can usually get away with it. However, if you plan to exercise later in the day, or want to boost performance and endurance, it would be prudent to incorporate a snack into your training routine. Sure, you aren’t off to a body building strength session or a marathon run, but that doesn’t mean you shouldn’t try kick starting your exercise engine!

A snack does more than improve endurance and boost your blood sugar - it can also prevent hunger from cramping your style while you exercise, and make you less ravenous later in the day. Skip high-fiber and high-fat foods, which can cause GI distress and pain as you digest. The best options include high carbohydrate foods, which will be quickly converted to simple sugars and fuel your exercise. If your stomach is particularly picky, try a liquid snack, like a small fruit smoothie (with soy milk or protein powder for staying power).

It may take time before you identify the perfect snack to suit your workout, digestion, and appetite. If you plan on a more intense workout, try to have a higher-quality snack and give yourself an hour to digest. If it’s a quick one, something small eaten thirty minutes beforehand is fine.

Your best bet is to start small - if you usually workout on an empty stomach, see how your body reacts to half an energy bar or a small glass of juice. Gradually work your way up to something larger, and you’ll likely see positive results in stamina, energy level, and workout recovery.

Here are a few creative ideas for workout snacks that will satisfy your appetite and be easy to prepare and pack on the go:

-Combine 1/2 a whole-wheat tortilla with a spoonful of avocado and some lean protein (like sliced tofu). The protein and bit of fat will keep you satiated, and the tortilla will offer more immediate energy.

-A smoothie with 1/2 cup frozen cranberries, 1 cup soy milk, 1 tbsp flax meal and a dash of maple syrup is perfect for those with stomach trouble. Plus, you get your dose of omega-3’s for the day by incorporating flax meal.

-Indulge a little: a small bar of dark chocolate is good fuel for an intense workout, thanks to two bioactive compouds (tyramine and phenylethylamine) that will offer sustained energy. Don’t go overboard, or you’ll crash from the simple sugars - but if you keep it to a moderate, snack-size serving, you’ll have a good mix of protein and fat to keep you going.

-Avoid the drop in potassium that can be the result of a longer workout by adding some to your pre-routine snack. Bananas are the perfect, easy to pack source. Top them with a spoonful of peanut butter for more staying power.

-Oatmeal is high in fiber, so you want to keep your pre-workout serving small - if you do, then oats can offer sustained energy and slow-release carbohydrates because of its low glycemic index rating. Combine 1/4 cup oats with soy milk and raisins before you run out the door.

Try to eat within an hour of your workout, particularly an intense one. You want to replenish your fluids and potassium stores, give your body protein for repair and muscle maintenance, and some carbohydrates to restore glycogen levels. Feeling like a bagel? Go with half of a whole-wheat variety, and add nut butter and a tall glass of water to round out your recovery snack. 

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Tags: eating and exercise, eating before exercise, exercise foods, exercise nutrition, pre-workout snacks, women's fitness, women's nutrition, workout fuel, workout tips

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