The Top 4 Fat-Burning Pre-Workout Snacks
28-09-2017 | Posted By: Chhavi | 14562 View(s)
Do you find yourself gasping heavily and completely wiped out in the middle of the workout session? If you do, then maybe your pre-workout meal is to blame. What you eat before a workout is equally important to your actual workout. If you hit the gym to lose weight, then it is obvious that you will sweat a lot and lose energy during your session. And hence, you must eat some foods that can fuel up your body to keep you motivated throughout your workout session and also assist you in weight loss. Today, I am going to share with you the best fat-burning pre-workout snacks that will help you gear up for your workout session. But, before we delve into that, let’s understand the reasons why pre-workout meal is so important.
The Major Benefits of a Pre-Workout Meal
Your body needs proper energy to perform its best during the workout, and you get that energy by your pre-workout meal. It is obvious that when you do not eat properly, you will feel tired. And so, if you have not eaten properly, then you may get too exhausted and wind up the workout session quickly. So, it is best to eat a healthy pre-workout meal to be energetic and fueled up.
Eating a healthy and proper pre-workout meal offers many benefits, including
1. It Keeps you Energetic during the Workout
If you fill up your glycogen stores before a workout, it will help boost your energy levels during the workout. So, you should eat a healthy pre-workout snack to fill up your glycogen stores and be energetic during the workout.
2. It Protects your Muscles
During an intense workout, your body is in a catabolic environment, which can break down muscle tissue so that it can use it as energy. A healthy and nutritious pre-workout meal can prevent muscle breakdown and also improve energy repair and recovery.
3. It Increases Muscle Growth
It is always recommended to add protein-rich foods to the pre-workout meal. And eating a protein-rich diet before a workout helps in releasing amino acid into your bloodstream, which promote protein synthesis. It means that if you are breaking down muscle and eating an adequate number of calories, muscle growth can be improved.
There is no doubt that a pre-workout meal is essential to achieve your fitness goals. But, eating the right pre-workout food at the right time is equally important.
Pre-Workout Diet: When & What to Eat?
Your fat-burning pre-workout meal should consist of lean protein, healthy fat and low-glycemic carbohydrates.
Here is a complete breakdown of what your pre-workout meal should look like:
1. Dietary Fat
Unhealthy fatty foods such as Pizza, Fries, and so on takes the longest to digest, and so your pre-workout meals should be relatively low in fat. You must stay away from fatty oils and meals if you want to lose weight and workout properly at the gym. You should include healthy fats to your pre-workout diet such as nut butter, low-fat dairy, avocado, etc. These healthy fats will make your post-workout meal delicious without making you obese.
Those who workout know the importance of protein in their diet. Protein helps in building muscle, and it also slows down the rate of digestion, and so, you should add a protein snack to your pre-workout meal. Eating a moderate amount of meat or dairy products that are low in fat can work for your pre-workout meal. The major benefit of meat and dairy products is that they are full of Branched Chain Amino Acids (BCAA), which helps in increasing the rate of protein synthesis during and after your workout.
Low Glycemic carbohydrates help in filling up glycogen stores that help you gain energy for a tough workout and also creates a more anabolic effect.
Ideally, you should eat a pre-workout meal three hours before your workout so that your muscles have the proper energy to push through. But, if you work out early morning, then you may not have the three hours to fully digest a meal. In this case, it is better to eat low-carb food with a little protein about 30 minutes before workout. For instance, you can have sliced peaches, a slice of low-fat cheese or nonfat Greek Yoghurt or a hard-boiled egg before your workout.
The Best Fat-Burning Pre-Workout Foods
Oats are loaded with fibre, which means that they gradually release carbohydrates into your bloodstream which helps in keeping your energy levels consistent during your workout. Furthermore, they contain vitamin B, which helps in converting carbohydrates into energy. So, eat one cup of oatmeal an hour or two before your workout.
Eating almonds can give you immense energy for your workout. It is because they cover all of the three essential macronutrients that you need for a proper workout: carbs, protein and fat. Eating a few almonds before the workout can give a kick to your energy for your workout session. This is one of the best fat-burning pre-workout snacks.
3. Chia Seeds
Chia seeds are packed with omega-3 fatty acids, antioxidants and protein that help you remain energetic during your workout. Having chia a few hours before an intense workout can help you fuel up the energy and also burn fat more effectively during the workout session. This is one of the best fat-burning pre-workout snacks that you can have.
4. Wholegrain Bread
Wholegrain bread is an excellent source of carbohydrates. You can top it off with honey to get fueled up or sliced-up hard-boiled eggs to increase your protein intake. On the whole, it is one of the most effective fat-burning pre-workout snacks.
5. Yoghurt and Fruits
Greek Yoghurt is rich in high-quality protein and fruit is packed with carbohydrates. Taking yoghurt and fruit is a healthy option for a pre-workout meal. You can have a cup of low-fat Greek Yoghurt or a healthy fruit like avocado to boost your energy for the workout. You can also add fruit to yoghurt and have it as a pre-workout snack.
If you are looking to participate in an intense workout and want to sustain it, then eating an avocado a few hours before a workout can help you. It is loaded with healthy fats which are required to be energetic when the carbohydrate depletion occurs.
Also Read: 14 Incredible Health Benefits of Avocados
Try These Yummy Fat-Burning Pre-Workout Snacks
Here are some of the delicious fat-burning pre-workout snacks that you must try. They have a high nutritional value and will satisfy your taste buds too.
1. Chocolate Oatmeal
Cook a half cup of regular oatmeal with one cup of low-fat milk. Then, add a tablespoon of chocolate protein to it and top with few pieces of sliced banana and a dash of cinnamon. Have it with a cup of coffee or black tea.
2. Brown Rice Nut Butter Wrap
For this pre-workout snack, you need to take a brown rice wrap or whole-grain sprouted tortilla and warm it up in the microwave for about ten seconds. Then, add one tablespoon of chocolate or any nut butter to it. Then top with four thinly chopped strawberries. Roll up, slice in half and enjoy this yummy snack with a cup of green tea.
3. Cheesy Whole-Grain Bread
Take one piece of whole-grain bread and toast it until it gets slightly brown. Then, combine ½ cup of low-fat cheese, one teaspoon of cinnamon and one teaspoon of stevia (or any sweetener of your choice). Take the toast and spread the cottage cheese mixture over it. Broil it in the oven for about one to two minutes until the cheese is melted. Have this yummy snack with half a cup of raspberries or a cup of coffee.
4. Green Tea Smoothie
Take four ounces of rice milk, one scoop of vanilla whey protein, four ounces of ice-cold water, a teaspoon of green tea powder and ice. Put all of these in a blender and have this delicious smoothie with a slice of wholegrain bread.
Try these fat-burning pre-workout snacks and boost your energy for your workout session. Also, make sure to avoid fatty foods before working out and do not indulge in overeating before your workout because it can result in nausea, vomiting and indigestion. And, whenever in doubt, consult your fitness trainer.
‘Get Fit in the Gym. Lose Weight in the Kitchen.’