When it comes to pre- workout snacks, what you have should largely depend on the time you have before your workout. So if you’re organised and are ready to eat 2-3 hours before your workout then you could ingest a nice protein source, some moderate to slow GI (moderately fast releasing) carbs and a healthy fat source. A great example would be the classic, grilled chicken, brown rice and broccoli with a drizzle of sweet chilli sauce melted down with 50 ml of boiling water (make a little go a long way). For an ideal desert, try chopping an apple up and eating it with a tablespoon of nut butter, the protein and fat in the nut butter reduces the GI (speed of absorption) of the apple making it a more sustainable energy source to fuel your session!
If you literally have 30-40mins before your gym session and you aren’t relishing the thought of training on an empty stomach (although many of you do), then place less emphasis on protein and more on carbs…ideally a mix of quick release and moderate release. Good examples include:
- Couple of handfuls of dried fruit
Granted, these fructose packed powerhouses will deliver a rapid source of energy to fuel you, but they will give you little in the way of protein and amino acids. To get around this, supplement, therefore around 30-40mins before your gym session get a Branched Chain Amino Acid (BCAA) supplement down you…stimulus for muscle protein synthesis, DONE!