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The Top 10 Clean Foods to Keep on Hand for Healthy Pre-Workout Eats


Pre-workout eats mean serious business — you’ve got iron to pump, miles to run (or walk!), yoga strength-training poses to do, and high intensity exercises to activate all those hard-earned muscles — no wimpy bowl of sugary cereal or a donut is going to cut it. And skipping your pre-workout meal is even worse. Your body needs to be given fuel to produce energy and without quality fuel, your metabolism gets the message it needs to slow down to preserve what calories you do have left in your body or worse, try to eat away at your muscles when it runs on empty. This doesn’t just lead to a damaged metabolism, but also wreaks havoc on your blood sugar levels and ruins your performance, along with muscle maintenance. So give your body what it needs and your metabolism and workouts will both benefit immensely.

The Importance of Food Choices Pre-Workout

But pre-workout eats are important to customize in order to optimize digestion, energy, and overall performance. While a heavy meal might keep you full, it will also likely leave you with a tummy ache if you work out right after, or it might leave you tired and ready for nap. It’s also important not to overdose on sugary foods right before a workout, because though they’ll give you a quick shot of energy, refined sugars can also rebel against you through fatigue normally experienced 30 minutes later from a blood sugar crash. They’re also inflammatory, not something that’s going to care for your muscles. Your body needs quality fuel from amino acids (which will help stoke those muscle fibers and get them ready to roll), some type of whole food-based carbohydrate with fiber to slow down the release of sugars into the bloodstream, and a little fat to help stabilize blood sugar further.

If you’re doing a light workout, you want to choose just a small snack instead of a large meal, but if you have a long workout ahead such as a run, heavy weights, or a long session at the gym, be sure you eat something a little more filling.

Here are some great post-workout eats to keep on hand on a regular basis. These can easily be turned into meals when paired together or eaten alone as a quick snack; they all make top notch fitness foods.

1. Oatspeanut butter oatmeal

Oats pack fiber, potassium, protein, and are usually digested pretty easily. Eat a small serving instead of a big bowl, and use almond milk instead of dairy milk to make these lighter on the stomach. Oats are also a great source of magnesium needed for energy, and can either be cooked or soaked overnight. Generally, 1/3 cup serving is plenty before a workout. Consider adding chia seeds, raisins, and some coconut yogurt if you want a more filling option. Or, turn them into muffins for quick eats on the go!

2. Bananasbanana

Also packed with potassium, B vitamins, and magnesium, bananas are a food you likely already love to eat pre-workout, which is a great thing. These fruits also offer fiber to keep your blood sugar stable, and they enhance blood flow to the muscles; it’s no wonder so many people consider them the perfect pre-workout food! Choose bananas that are slightly spotted which will digest easier and offer a sweeter treat. Bananas are also naturally energizing and calming at the same time to maintain a long steady stream of energy and good mood to boost your pre-workout motivation. Plus, they’re nature’s favorite travel food, as we all know.

3. Coconut Buttercoconut-butter-homemade (1)

This healthy fat is absolutely packed with benefits. Coconut butter is truly a miracle food when it comes to energy. Unlike coconut oil, coconut butter has more fiber, protein and enzymes to aid in digestion. It’s also great for low-carb eaters or anyone wanting a quick source of healthy fuel. Coconut’s fats are also digested quickly and easily unlike some other fats, so it won’t sit heavy on your stomach in a small amount. Two tablespoons is plenty as a pre-workout as a snack, or you could just add a tablespoon to your oats (or a smoothie) if you like. You can buy it or make your own; try a blueberry flavor for a fun flavor spin and a nice replacement to jam.

4. A Green SmoothiePeachy-Ginger-Green-Smoothie-1200x800 (1)

Speaking of smoothies,  green smoothies also make a great pre-workout treat. They’re not only packed with minerals, but also alkalizing nutrients that will prevent inflammation, such as chlorophyll and vitamin C. Choose a cup of greens, some berries, non-dairy milk, and a source of protein or carbs (oats, almonds, hemp seeds, chia seeds), and feel free to add in some flax seeds for fiber if you need it to be more filling. Keep your smoothie to a smaller serving though, so it has plenty of time to digest and won’t slosh around in your stomach before your workout; a two-cup serving is perfect!

5. Fruit and Nut BarsMocha-Chip-Larabar-Vegan

Larabars made fruit and nut bars famous for pre-workout (and post-workout) eats, but you can make your own quite easily and much cheaper. Or, choose any other brand of fruit and nut bar on the market to eat pre-workout; most all of them are vegan, but check labels to be sure. Fruit and nut bars are a great workout food because they contain easy-to-digest carbs and fiber, along with healthy fats and protein to allow those carbs to digest more slowly give you a longer stream of energy. Dates are normally the fruit used in fruit and nut bars, but you can also find some (or make some) with figs, raisins, apricots, and even goji berries. Try These Raw Superfood Energy Protein Bars that would make great pre-workout eats!

6. Peanut or Almond Butter


Peanut and almond butter are both packed with protein, peanut butter having 8 grams per 2 tablespoons and almond butter containing 7 grams per 2 tablespoons. Many people just eat a couple tablespoons of these before a workout and call it a day, while others add them to smoothies, shakes, oatmeal, or a sliced banana for something more filling. These nut butters are also packed with magnesium, B vitamins, fiber, and potassium so they’re excellent foods for your muscles, brain, and heart.

7. Quinoa 


Not into oats or trying to eat less grains? Try quinoa, the seed-like grain that’s packed with protein, B vitamins, magnesium, iron, and is even a complete protein source. You can either cook up a bowl of quinoa or use quinoa flakes to make your own pre-workout muffins, mixing them with bananas, sweetener, chopped apples or raisins, and baking them just like you would muffins made with oats. Or, add a few quinoa flakes to a smoothie to add a creamy texture just like you would with oats. Either way, quinoa is a great food to power you through a grueling workout and will digest more slowly than refined grains will.

8. Chia SeedsVanilla-Bean-and-Mango-Chia-Seed-Pudding-1198x800 (1)

Chia seeds are one of everyone’s favorite pre-workout foods and there’s a reason why … chia seeds are a complete protein source, are packed with fiber, magnesium, iron, B vitamins, and they’re easy to use. You can stir them into anything, blend them up into a smoothie, or just mix them with some water as a pre-workout energy gel. These seeds were even used by ancient warriors for long battles due to their filling factor and punch of nutrition!

9. Hemp Seeds/ProteinNo-Bake Chocolate Peanut Butter Hemp Protein Bars

We can’t leave out one of everyone’s favorite protein-packed foods — hemp seeds! You can use the whole seeds or protein powder form of hemp (ground, raw hemp seeds) by adding them to oatmeal, a smoothie, fruit and nut bars, or mix them into some coconut yogurt with a banana or berries. Hemp seeds are a complete protein with 13 grams found in 3 tablespoons. They also contain 20 percent of your daily iron needs in 3 tbsp. of whole seeds and 45 percent of your daily needs in 1 serving of hemp protein powder. These seeds are also one of the best plant-based sources of magnesium (45 percent of the RDI), fiber (9 grams), Vitamin E (10 percent), and chlorophyll to prevent inflammation. Check out why hemp seeds are every athlete’s dream food here for more benefits and recipe ideas.

10. BerriesBlueberry-Acai-Smoothie-926x800

Berries are a fruit everyone should keep on hand. Period. No matter what berry you choose from the most common such as blueberry and strawberry, to more exotic options like acai and goji, just get your berries in each day however you can. Pre-workout is a great time to consume berries because they add natural carbohydrates but also easy-to-digest fiber to stabilize your blood sugar. Berries are also anti-inflammatory so they can help nourish your muscles during heavy lifting or cardio. And let’s be honest, they’re also just a delicious excuse to add more fresh foods into our day however we can, right?

Give your body and workouts the best they deserve with clean, energizing fuel. No amount of sports nutrition supplement can provide what clean foods can. To re-fuel after your workouts, check out some simple tips for post-workout nutrition here, and be sure you talk to us in the comments below.

What’s your favorite pre-workout food for high energy and maximum nutrition?

We also highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!

Lead image source: Raw Vegan Banana Hemp Seed Sushi Slices

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3 comments on “The Top 10 Clean Foods to Keep on Hand for Healthy Pre-Workout Eats”

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3 Months Ago

I read some testimonies about a love spell caster by Dr. Ereke on how he has helped lots of people in bringing back their ex lovers within 48hours, Sincerely I was just thinking if that was real and if this man could really help bring back my lover whom I love so much. I decided to contact him because I love my girlfriend very much and we have been apart for a couple of months I really missed her so much, I have tried all other means to get her back but couldn’t. I contacted [email protected] com and He told me that my ex will come back to me in the next 48 hours, Dr. Ereke released her up to know how much i loved and wanted her. And opened her eyes to picture how much we have share together. My ex is now back to me again. As I`m writing this testimony right now I`m the most happiest guy on earth and me and my girlfriend are living a happy life and our love is now stronger than how it was even before our break up. All thanks goes to Dr. Ereke for the excessive work that he has done for me by helping me to get back with my ex girlfriend. I would like to drop Dr. Ereke email address and hope you see this testimony and contact him if you have any problem Email him: [email protected] com

Elena scott
6 Months Ago

I Can\'t Be More Than Happy on the way Dr Obasi helped me to get back my Boyfriend My name is Elena Scott Dr Obasi cast a spell on him, I felt like ending it all, i almost committed suicide because he left me with nothing, i was emotionally down. But all thanks goes to Dr Obasi, who i met online on one faithful day, as I was searching for tips to get my girl back to me, I came across several testimonies about this particular man. Some people testified that he brought their lover back, some testified that he prayed to stop divorce and get a good paying job and so on. He is amazing, i also come across one particular testimony, it was about a woman called Stella Kyes, she testified about how he brought back his lover in less than 3 days, and at the end of her testimony she dropped his email After reading all these testimonies, I decided to give it a try. I contacted him via email ([email protected]) and explained my problem to him. In just 6 days, my husband came back to me. We resolved our issues, and we are even happier than ever. Dr Obasi you are a gifted man and thank you for everything you had done in my life. If you have a problem and you are looking for a real and genuine spell caster, Try him anytime, he is the answer to your problems. you can contact him on email: [email protected] and he will help you solve your problems.you can also call him on his Mobile:+2349065671269 Best Regards

Emilia Book
8 Months Ago

[email protected] WhatsApp: +2348100663964, www.permanentspellcaster.com . All thanks to Lord Henry of permanent spell cast magics for bringing back my ex and mending my broken marriage. I almost lost all hopes of getting back my ex after 2 years of breakup. My name is Emilia Book, i and my husband broke up 2 years ago after a fight. He packed out of the house leaving a note which read "AM DONE" I got back from work that evening only to get the note and didn\'t find my husband. I visited his friends home to know if he was there but he wasn\'t. I lost him for almost 1 year and 7 months until i was told by a friend the he was living in Paris with another lady. It hurt me so much because i was already 2 weeks pregnant when he left. I went to Paris, met with him and tried to talk to him but he didn\'t listen, i told him he was the father of our child and he said he knew and drove away. I felt so bad and hurt. I went back home with tears from my eyes and ever since i always tried every possible means to get him back home but all always got lost. I was introduced to Lord Henry of permanent spell cast by a neighbor who gave me Lord Henry\'s email and phone number. I contacted the spell caster regarding my marriage problems and he helped me with love spell on my husband. He told me that i shall get back my husband the next 3 days after the love spell. I expected it and it really did happen as Lord Henry told me, my door bell rang that morning and i went to check who it was and to my greatest surprise it was my husband. He said he suddenly had thoughts of returning home to me and our child the day after the spell was done. I was so happy that he came back to me, but i pretended that i was cool. I want to use this medium to thank Lord Henry for mending my broken marriage and making my husband fall more deeply in love with me than before. Thank You Lord Henry. To you that is reading this story and all that is facing problems in marriages or relationships, contact Lord Henry too for help on Email: [email protected] , [email protected] , and [email protected] . WhatsApp: +2348100663964 Website: www.permanentspellcaster.com

Felicia Rogers
8 Months Ago

My life became devastated when my husband sent me packing, after 17 years that we have been together. I was lost and helpless after trying so many ways to make my husband take me back. One day at work, i was absent minded not knowing that my boss was calling me, so he sat and asked me what its was all about i told him and he smiled and said that it was not a problem. I never understand what he meant by it wasn\'t a problem getting my husband back, he said he used a spell to get his wife back when she left him for another man and now they are together till date and at first i was shocked hearing such thing from my boss. He gave me an email address of the great spell caster who helped him get his wife back, i never believed this would work but i had no choice than to get in contact with the spell caster which i did, and he requested for my information and that of my husband to enable him cast the spell and i sent him the details, but after two days, my mom called me that my husband came pleading that he wants me back, i never believed it because it was just like a dream and i had to rush down to my mothers place and to my greatest surprise, my husband was kneeling before me pleading for forgiveness that he wants me and the kid back home, then i gave mike a call regarding sudden change of my husband and he made it clear to me that my husband will love me till the end of the world, that he will never leave my sight. Now me and my husband is back together again and has started doing pleasant things he hasn\'t done before, he makes me happy and do what he is suppose to do as a man without nagging. Please if you need help of any kind, kindly contact doctor prince for help and you can reach him via his email at [email protected] you can also whatsapp him or call him at +2348163241499.

Erica Robert
9 Months Ago

My Ex-boyfriend end up our relationship 6 months ago after I accused him of seeing another woman and insulting him.I want him back in my life but he refused to have any contact with me.He changed his line,block me from sending him email and facebook.I was so confuse and don\'t know what to do. So I reach to the internet for help and I saw a testimonies of how this powerful spell caster help them to get aex back. So I contact the spell caster whose name is Dr Oniha and explain my problem to him and he cast a spell for me and assure me of 2days that my ex will return to me, and to my greatest surprise the Second day my ex came knocking at my door and ask me to forgive him.I am so happy that my love is back again. Once again thank you Dr Oniha,you are truly talented and gifted. Email: [email protected] He is the only answer to your problems.He can be of great help and I will not stop publishing his name for the good work he did for me and people are still talking about him on the Internet. [email protected] OR contact him directly on his website http://onihaspelltemple.webs.com

Randall Coleman
10 Months Ago

This is very useful. For beginners that wish to start with their workout these are very important information. Also, you can read this article http://www.supplementscience.net/top-5-pre-workout-women/ for the ladies that wish to start with the supplements next to their diet.

10 Months Ago

How i got my Husband back Thanks to Lord Alika for bringing back my Husband ,and brought great joy to my family??? My name is Kathryn Louise, My Ex-Husband dumped me two weeks ago after I accused him of seeing someone else and insulting him. I want him back in my life but he refuse to have any contact with me. I was so confuse and don\'t know what to do, so I reach to the internet for help and I saw a testimony of how a spell caster help people to get their ex back so I contact the spell caster and explain my problem to him and he cast a spell for me and assure me of 48hours that my ex will return to me and to my greatest surprise the third day my ex came knocking on my door and beg for forgiveness. I am so happy that my love is back again and not only that, we are about to get married. Once again thank you Lord Alika , You are truly talented and gifted. web:http://lordalikaspelltemp8.wix.com/http is the only answer. He can be of great help and I will not stop publishing him because he is a wonderful man.Email: [email protected] or +19206246318. web:http://lordalikaspelltemp8.wix.com/http

Leslie Lucero
10 Months Ago

Mistie Piper

Beto Mussali
11 Months Ago

Nina Bi

Cristina Jumbo
11 Months Ago

Daniela Dávila

Daniela Dávila
18 Dec 2016

Gracias jijjj

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