Fuel Your Workout When You’re Busy!

Ever heard your stomach grumbling during a workout, or felt like you had no energy to continue moving? No matter what your fitness goals are, it’s essential that you fuel your activity with the right nutrients. When we work out for 45 minutes or longer with no fuel in our system (say, we haven’t eaten for several hours), our bodies start to use muscle tissue as fuel, which is counter-productive to our fitness goals.

Generally speaking, it’s best to include some carbs, some protein, and a small amount of fat in your pre-workout snack. Ideally, you would eat a snack containing those nutrients about 1.5-2 hours before activity. Generally, low-intensity workouts (such as walking for 30 minutes) don’t require as much fuel as high-intensity workouts (such as a 60 minute bootcamp class), so keep that in mind when snacking. Once you get into a routine, you can adjust the suggested servings of these snacks to fit your individual needs.

We understand that life isn’t perfect, and it’s not always possible to craft a nutritionally perfect snack at the perfect time.

That’s why in this post, we’ve come up with 6 pre-workout snacks that you can throw together in a variety of situations, from being at home with your pantry on hand, to running into the gas station 20 minutes before your TRX class. Read on!

1 large ripe banana

2 Tbsp peanut butter

1-2 Tbsp granola

Optional: sprinkle of cinnamon and/or cayenne pepper (for the adventurous!)

Instructions:
Slice the banana lengthwise. Spread one tbsp of peanut butter on each half, and sprinkle with granola and spices, if using.

SNACK: Pina Colada Smoothie
This smoothie tastes like a treat, but is packed with nutrition and fitness fuel! Coconut provides beneficial fats, and pineapple provides natural sugars for energy, and an enzyme called Bromelain which aids in digestion.

Ingredients:
1 scoop unsweetened protein powder of choice
8 oz coconut water
2 Tbsp raw shredded coconut
1/2 cup fresh or frozen pineapple
Optional: 3-4 ice cubes (for a thicker texture- if using frozen pineapple, probably no need)

Instructions: Combine ingredients in a blender and blend until smooth.

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Sometimes it happens- you’re short on time, forgot to plan ahead or decided at the last minute that you want to try to make it to the gym or a fitness class. Remember that you still need a mix of carbs, protein and a little fat. If you’re still able to grab a snack at least 60 minutes before your workout, these are your best bets for vending machine/corner shop options:

A packet of nuts and a piece of fresh fruit.
Opt for raw nuts when possible, and avoid sweetened nuts such as those that say “honey roasted.” Grab an apple, banana, or orange to go with it, which you can find at most shops. If you’re at a vending machine, look for dried fruit, or a trail mix containing raisins or dried cranberries.

Try to choose one that has 300 calories or less, no more than 14 grams of sugar, between 7-15 grams of protein, no more than 8 grams of fat, and a relatively short ingredient list. If you’re buying from a vending machine and can’t look at the labels, oh well! Most granola bars are still a better option than chips or candy, and if you look at the label and realize it has a ton of sugar or too much fat, you can always break the bar in half and save the rest for next time.

An 8 oz yogurt. 
Plain yogurt actually still has some natural sugar in it (in the form of lactose), but if you’re going to be working out for more than an hour, pair it with a piece of fruit as well. If flavored yogurt is the only option, try to choose the flavor with the least amount of added sugar (look at the labels!)

In this case, simple carbs are your best friend. Skip the protein, and ditch solid food in favor of liquids. Carbs are your muscles’ main source of fuel, and protein delays emptying of the stomach, which is a good thing if you’re eating that combination an hour or more before your workout. The protein ensures that the sugars get released to your muscles at a slow and steady pace.

However, if you have 30 minutes or less before your activity, eating protein will be counter-productive (save the protein for your post-workout snack). In a last-minute scenario, you WANT the carbs to be released to your muscles as quickly as possible, with no delay. Also, solid food is digested more slowly than liquids and can give you cramps and indigestion if eaten too soon before a workout. So if you’re very short on time but still need to fuel up, a small drink with some natural sugar in it is your best bet.

Note that for lighter workouts, such as a medium-paced Yoga class or a leisurely walk, you probably don’t need additional fuel, especially if the last time you ate something was less than 3 hours ago. But if it’s been 3 hours or longer since you’ve had any source of calories, a small nutritional boost can give you the push you need to get through your activity.

Here’s what to look for when choosing a drink:

If you have to buy a bottled beverage, it’s better to buy a fruit juice or bottled smoothie, because even though they may have the same sugar content as a soda, at least they may contain beneficial vitamins, minerals and antioxidants, and sometimes small amounts of fiber, which soda does not have.

If you must buy a sugary bottled beverage, drink only half (or about 8 oz) of it, and save the rest for later. If you’re planning a workout that is over 60 minutes in length, drink 8 oz beforehand, and save the rest to sip on if you feel fatigued during the workout, or to re-fuel at the end.

Remember, solid nutrition is a very important part of attaining your fitness goals. Planning your pre- and post-workout snacks is definitely ideal, as proper nutrition helps ensure that you can perform your best during the workout and recover effectively.

But, we all find ourselves in a pinch sometimes, so keep these tips on hand the next time you’re in a mad dash for workout fuel!