Three Great Snacks to Eat Before your Workout

Eating before exercising is a great way to improve your performance, but many athletes don’t know what to eat. Try these amazing sandwiches and get ready to boost your workout.
Three Great Snacks to Eat Before your Workout

Last update: 01 July, 2019

When you workout, your body burns carbohydrates to create energy. That’s why many athletes are especially careful about the foods they consume after exercising. This is the best way to get the most out of your training and achieve your goals.

On the other hand, eating prior to training isn’t a common practice, even when it could highly improve your performance. To help you, in this article, we have proposed several pre-workout snacks.

All the snacks are easily made and very affordable. As you’ll notice, there’s no excuse for not eating properly before working out. In addition, they’re very tasty and you’ll feel satisfied when you eat them before training.

What should I eat before my workout?

Eating before training is essential to gain muscle mass. To achieve this, you must consume carbohydrates and proteins, so your body can process the nutrients and improve your performance. Carbohydrate and protein intake will guarantee your body has enough energy to endure a taxing training, and enough amino acids to increase muscles.

In addition, carbohydrates are absorbed more quickly, so they’ll provide energy in the first phase of training. During the second phase, you’ll continue to feel active due to the effect of proteins, which are assimilated at a slower speed.

You must also hydrate your body to prepare it for the amount of fluid that you’ll lose. We recommend you drink a glass of water, isotonic drink or natural juice, half an hour before your workout. This will help you stay hydrated without feeling heavy.

Three snack options for pre-workout

workout snack

1. Tuna sandwich to get an amazing workout

A good way to consume carbohydrates and protein at the same time is through this great tuna sandwich. Before starting, it’s important to clarify that you should always try to eat high-quality bread, with added cereals if possible.

Currently, we can buy bread in a large number of establishments, but it’s increasingly difficult to find a quality product. It’s worth looking for a traditional bakery where you can find bread with a high amount of fiber and other cereals.

Regarding tuna, it’s the perfect food to eat right before training, as it’s a great source of protein. In case you didn’t know it, tuna contains 30 grams of protein per 100 of product.

If you eat canned tuna, it’s equally as beneficial as fresh tuna. Still, you just have to keep in mind that you must choose the natural options whenever possible. This ensures that your pre-workout sandwiches are as healthy as possible.

workout snack

2. Loin sausage sandwich for a great workout

If you prefer meat, one of the best choices is loin sausage. This product contains 50 grams of protein per 100 grams of product, making it a perfect snack to eat before training.

Of all the types of sausages, loin sausages are the trendiest right now. Not only does it contain a large amount of protein, but its fat levels are also fairly low. We recommend that you choose cuts that contain less fat so that the tenderloin is as healthy as possible.

workout snack

3. Hard-boiled egg and tomato sandwich

In the list of foods rich in proteins, eggs are pretty high up. This food contains 13 grams of protein per 100 grams. In addition, it’s an advantage that you can cook it in advance and have it ready in the fridge ready to be eaten. 

Maybe you’re thinking that a hard-boiled egg on its own is not very nice. We think the same, so we suggest you combine it with other products that, although they’re not rich in proteins, they’re light and totally healthy.

Tomatoes, lettuce leaves or pieces of cucumber are a good option to add to your egg snack. You can also spread some chickpea hummus on the bread so that the texture is more pleasant.

Portions are important

It’s important to emphasize that it’s not enough to take adequate food to prepare the body to make an effort. We must take into account the amount of food we’re actually consuming and understand the other products are we eating aside from carbohydrates and proteins.

Snacks before training should be small or medium sized. You should always avoid eating too much right before a workout, no matter how healthy the food you’re consuming is.

If you eat too much right before hitting the gym, it will be impossible for you to perform properly. Remember, drinking plenty of water is also necessary to enjoy healthy training.

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  • Villegas García, J. A., & Zamora Navarro, S. (1991). Necesidades nutricionales en deportistas. Archivos de Medicina Del Deporte Revisión.