Key Components To Include In Your Pre-Workout For Optimal Energy & Performance
## Key Components To Include In Your Pre-Workout For Optimal Energy & Performance
**Working out has numerous benefits, such as improving heart health, mood, and sleep quality. It’s essential to consider what you consume before a workout as it significantly impacts these benefits. Pre-workout fuel not only provides the necessary energy for a successful workout but also enhances mental clarity to push through.**
Focusing on a snack that offers sustained energy without causing stomach discomfort is crucial. Leslie J. Bonci, MPH, RD, CSSD, LDN, emphasizes the importance of consuming water, protein, and carbs before a workout. Water boosts strength, speed, stamina, focus, and reduces the risk of injury and dehydration. Protein aids in muscle protein synthesis and prevents muscle breakdown, especially before strength training. Carbohydrates are the primary source of fuel for exercising muscles, providing the energy needed for the workout.
However, having a heavy protein and carb-loaded meal right before exercising may not be the best approach. Frances Largeman-Roth, RDN, recommends a hearty but not overly filling pre-workout snack consumed about an hour before the workout. The snack should typically include around 10 grams of protein and one to two grams of carbs per kilogram of body weight for recreational athletes.
For example, a snack containing 68 grams of carbohydrates, such as cooked oatmeal with a banana and a teaspoon of date syrup or honey, can be suitable. Alternatively, the Clif Builders Protein + Caffeine bars are a convenient option for strength training workouts, providing caffeine for an energy boost and plant protein for muscle support.
For yoga or pilates sessions, a cup of vanilla whole milk yogurt with honey and granola or a frozen waffle with nut butter and fruit can be beneficial. Energy bites, like the Ultimate Power Bites, can be made in advance and consumed before workouts based on their carbohydrate and protein content.
### Ultimate Power Bites Recipe from Frances Largeman-Roth, RD
**Ingredients**
– 1/2 cup puffed millet
– 1 cup puffed rice
– 1/2 cup diced pitted prunes
– 1/3 cup semisweet chocolate chips
– 1/4 cup sesame seeds
– 1/3 cup sunflower butter
– 1/3 cup honey
– 3/4 cup shredded unsweetened coconut
**Instructions**
1. Combine the puffed millet and rice, prunes, chocolate chips, and sesame seeds in a bowl.
2. Mix in sunflower butter and honey, then refrigerate for 30 minutes.
3. Form one-inch balls from the mixture, coating with coconut.
4. Store in the refrigerator for up to a week or in the freezer for up to a month.
It’s crucial to consider both pre- and post-workout nutrition to optimize performance and recovery. Adequate hydration and a balance of protein, carbs, and fats are key elements for post-workout nourishment.
