You’ve laced up your sneakers and you’re ready to hit the gym but first, what will you eat?
It's a dilemma many fitness foodies experience before heading to their studio of choice.
On the one hand, you want to keep it light so that it doesn’t hinder your HIIT but on the other, it has been ingrained in all of us how important proper nutrition is to get the best out of our workout.
The right snack will give us the energy to smash our goals but, get it wrong, and you may find it has the opposite effect.
“For a pre-workout snack you want to be fuelling up on carbohydrates and protein to help sustain you throughout the session”, explains Jenna Hope, a Registered Nutritionist and the Author of How To Stay Healthy. “Snacks such as natural yoghurt with a banana, a small bowl of porridge, a few Medjool dates with peanut butter or a slice of toast with low sugar jam are all great pre-workout snacks”.
In boutique studios across London, you can’t enter without passing a protein shake bar. This is typically to enjoy after the workout to aid in muscle recovery and growth, but are protein snacks good to consume pre-workout too? That depends, says the experts.
Hope reveals “It’s always important to read the labels of protein bars as some contain a range of artificial sweeteners, bulking agents and thickeners. The sweeteners found in these products can sometimes induce gastrointestinal discomfort for those who are sensitive”. If you are on the go and need a quick fuel-up before your workout begins, bars offer an easy choice but the nutritionist stresses that “Where possible opt for those bars which contain natural ingredients such as Nakd bars, Squirrel Sisters bars or Primal Pantry bars”.
When it comes to your pre-workout nutrition, it's all a matter of timing. Mark Gilbert, leading nutritionist for the 1:1 Diet by Cambridge Weight Plan, says “I would recommend, with any pre-workout food, to have it within two to three hours before a workout – this timing is different for different people and depends upon what kind of workout (weight training, cardio, or high-intensity) you plan to do. For some, food too close to a workout can cause stomach upset or impair performance”.
To find out more about the best snacks to have on hand in your kitchen cupboards, keep scrolling.
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Nakd Fruit & Nut Bar Variety Pack
The nÄkd Fruit & Nut Bars are packed with natural ingredients – and crucially, no added sugar, to keep you satiated with a fibre-rich combination. This multi-pack will introduce you to flavours that range from Blueberry Muffin (a personal favourite) to Salted Caramel via Cocoa Delight and Peanut Delight.
Buy now £13.00, Amazon
Squirrel Sisters Peanut Caramel Protein Snack Bar
Roasted peanuts are at the heart of this Squirrel Sisters snack bar, which offers a natural alternative to the sugar-filled protein bars that dominate the market. The travel-friendly nutrition is free from any added sugar, is vegan, gluten-free and comes in a range of flavours. Peanut Caramel sets the named ingredient alongside dates, sultanas, sunflower seeds and pumpkin seeds. Cocoa Brownie is available too.
Buy now £29.91, Amazon
Kallo Organic Lightly Salted Rice Cakes
Calories: 27 kcal per rice cake
Spreads at the ready. Rice cakes are a versatile pick to dress up as you please. Whether topped off with a fine layer of crunchy peanut butter or Marmite, these treats are sure to tickle your taste buds. Suitable for vegans, veggies and gluten-free munchers.
Buy now £1.60, Waitrose
ManiLife Original Roast Smooth Peanut Butter
ManiLife is made entirely from natural ingredients with no added sugars. Instead, you'll have a creamy, smooth spread that pairs well with the likes of rice cakes, bagels or toast. It's rich in protein and high in good fats.
Buy now £3.75, Sainsbury's
Nature Valley Protein Peanut & Chocolate Cereal Bars
Protein per 100g: 25.6g
Nature Valley is a brand that has played a starring role in lunch boxes worldwide. Its grainy snacks are a filling element that are packed with nutritional benefits. This is true too of its protein range, where the enjoyable taste remains, yet the ingredient list has been souped up with more of the recovery essential.
This bar is high in fibre, while also providing 20 per cent of your daily protein needs. It’s the official snack bar of LTA British Tennis. Peanut & Chocolate is our favourite but Salted Caramel Nut and Chocolate & Berries are available too.
Buy now £3.00, Ocado
Primal Pantry Real Food Bars
No matter your dietary requirements – from gluten intolerance to plant-based, you can indulge in a Primal Pantry snack bar (those with a nut allergy, beware). The brand opts solely for natural ingredients, harnessing the power of almonds, dates and cashews to give you energy with no added sweeteners. You can also be content in the knowledge that each of the pre-workout favourites that you devour comes from a carbon-neutral label.
Buy now £18.45, Amazon
The Great British Porridge Co. Apple and cinnamon porridge
There’s no excuse not to fuel up with breakfast when you have a stash of The Great British Porridge Co. in your pantry. A bowl of this porridge will ensure you start the day right with a natural combination of oats, apple and cinnamon that offer vitamin C and fibre to supercharge the body and mind.
Buy now £5.99, Selfridges
Bio&Me Oats & Plenty Super Seedy & Nutty Gut-Loving Porridge
Treat your gut to the fibre-rich dish it deserves with Bio&Me, a brand devoted to enriching your diet with gut-loving ingredients like prebiotics. The porridge is vegan and plant-based and there is no added sugar. Instead, you have a bowl filled with diverse foods, including almonds, hazelnuts, carrots, coconut, dates, quinoa and more.
Buy now £2.99, Holland & Barrett
Sainsbury's Medjool Dates
Dates are a great source of energy that will come welcome to those working on their fitness levels. Easy to snack on en route to your exercise of choice, they are rich in potassium for heart health - but that’s not all. This electrolyte also encourages muscle growth. This is especially true of Medjool dates which are slow-burning carbs, prevent cramps and aid in recovery. Best of all, they’re delicious.
Buy now £5.25, Sainsbury's
Yeo Valley Organic Greek Style Natural Yoghurt
Greek yoghurt is a source of protein that aids in recovery and helps prevent muscle damage. Best enjoyed a couple of hours before your workout, it is not only filling but can be an exciting dish, especially when paired with naturally sweetened granola, honey or jam.
Buy now £2.15, Ocado
