BEST PREWORKOUT SNACKS

Correctly fueling yourself before exercise is key to optimise performance.

Whether, you're weight training, running, swimming or cycling, you want to be

consuming high glycemic index foods and fast digesting protein (such as white bread, rice cakes, jam, eggs and whey protein) that can be broken down quickly and utilised for energy.

You want to try to avoid consuming foods that are high in fibre to close to your workout (these comes from foods such as fruits, veggies and wholegrains). This is because these foods take longer to digest, therefore the body can't utilise their energy as well during a workout and this may lead to indigestion.

Some preworkout snack ideas could include:

Rice cakes with jam and banana

Rice cakes are a fast digesting, high GI carbohydrate, which is great for a source of quick energy. Rice cakes are ideal to have if you're working out within 2 hours after consumption. The addition of jam and banana adds some simple sugars, which our bodies can break down and digest very quickly. Helping to provide us with lots of fast burning energy before a workout.

Egg whites with white rice, salt and pepper

Egg whites are a fast digesting protein source, which can promote muscle growth during and after working out. White rice is a high glycemic index food, which can be digested quickly and converted into glucose to give us a boost of fuel before a workout. This is great to have if you're planning to workout 1/2 hours after consumption.

White bread toast with jam

White bread is a high glycemic index food, which spikes our bodies insulin giving us a rapid energy boost shortly after consumption. This is a great preworkout if you're planning to workout 1/2 hours after consumption. The addition of jam adds some simple sugars, which our bodies can also utilise energy from almost instantly.

Oatmeal with whey protein, banana and cinnamon

Oats are a type of complex carbohydrate, they have a lower glycemic index than other carbs such as white bread and rice. This is a great preworkout if you're planning to workout 3/4 hours after, as it provides the body with a slow release of energy. The addition of whey protein is a fast digesting protein which can be broken down via muscle protein synthesis during a workout, to promote muscle growth and sustain energy. This is ideal for weight and endurance training. The banana is a high GI carbohydrate which can be utilised for energy quickly. Cinnamon helps to keep blood glucose levels more stable.