Your nutrition is the cornerstone of training success. Having the right amount & types of protein and carbs pre-workout will not only help you perform better, but assist in the recovery process. Here is a breakdown to help guide you with the right pre-workout
snacks.
Cardio Workout
Why you do your cardio influences how you should eat before you train. Is it for weight loss? To maintain? For good health?
If it’s to maintain, good health or performance then you need a steady amount of low to moderate glycemic carbs to keep the furnace going. Adding some protein to the mix can also help to improve stamina. Protein choices should be those that digest quickly since the amino acids will be used for fuel during your workout (keep them low fat as well) About 60 min. before your long cardio sessions try one of these snacks (remember this is for endurance & performance):
-1 large whole-wheat pita w/ 2oz. turkey breast + 1 cup strawberries
-1 whole –wheat English muffin w/1Tbsp. of low sugar preserves + ½ scoop whey protein (mixed w/water) & 2/3 cup blueberries
-2 slices Pumpernickel bread w/ 1.5 oz. canned Tuna (from water) w/Fat free mayo
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If your cardio is to burn fat (only), then it is best to avoid carbs pre-workout. But you should still not workout on an empty stomach. Go for snacks that deliver 5-10 grams of fast digesting protein. Try these about 60min before:
-Half scoop of whey protein mixed w/water.
-1.5 oz of canned Tuna (from water)
-2 large hard boiled eggs
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Strength Training
It’s important that your body has enough fuel to drive the muscle-building & recovery process. To prepare, you should eat about 0.1 gram of protein per pound of body weight and 0.2 of carbs. So for example, I weigh 125 so my intake would be 12.5 grams of protein and 25grams of carbs. Most women would be safe in the 10-15grams of protein range and 25-30 grams for carbs. Chose moderate to fast digesting protein and low glycemic carbs. Here are some example snacks to have 60 min. before you hit the gym:
-3/4 scoop whey (or soy) protein blended w/ water & 1 banana
-2 hard boiled eggs & 1 whole-wheat English muffin
-1/2 cup brown rice & 1.5 oz of canned Tuna (from water) add FF mayo if you’d like.
-2 slices whole-wheat bread & 2oz. turkey breast
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Cardio & Strength Workout
I often have to combine my cardio & weights to save time. Since I’m lifting weights my carb intake stays the same (as above) – slow digesting carbs. The protein types can vary now because the duel-purpose workouts tend to run a bit longer, giving us the option of some slower digesting protein sources as well. Here’s what I munch on about 60min. before:
-8 oz. of fat-free plain yogurt w/ 1 cup of strawberries or blueberries
-1/2 cup fat-free cottage cheese mixed w/2 cups pineapple
-1/2 cup Special K cereal w/ 1 cup skim milk
-2 slices whole-wheat bread w/ 2 Tbsp natural peanut-butter
Happy Snacking & Training!
