How to fuel pre-workout

  • We list out the golden rules on what to eat before a workout.
- Sujita Gurung, Kathmandu
How to fuel pre-workout

Jul 2, 2015-

What you eat before a sweat session depends on various factors like stomach sensitivity and type of exercise but the bottom line? For maximum utilisation of your efforts and results throughout, have a snack 30 minutes to an hour before your workout. 

When deciding on your snack, play by these rules.


Rule #1 It should be low in fat.

Dietary fat takes the longest time to digest, so your snack should be low in fat. 


Rule #2 Moderate amount of protein and carbs.

Consuming low-fat meat or fat-free dairy products can prevent protein breakdown during and after your workout. As for carbs, mix both complex and simple carbs to ensure steady release of energy throughout your session.


Rule #3 Factor in your workout type.

Intense endurance activity? Include more carbs.

Weight lifting? Include a greater portion of protein.

Yoga in the morning? Include more fibrous foods. 



Workout these recipes 

Here are some ‘star trainer certified’ pre-workout bites that you can easily prepare at home.



If solids upset your tummy, have some liquids instead. 

Try: Stir a scoop of your favourite whey protein powder into a cup of freshly squeezed juice. Blend 1/2 cup of fruit, 1-2 cups of veggies, sugar free yogurt/protein powder, water/milk and ice. Drink up on this power-up smoothie before a grueling session.



Bananas’ potassium content helps to maintain nerve and muscle functioning and is highly recommended for those who perspire a lot. 

Try: Slice a medium banana into half. Spread peanut butter, sprinkle with a dash of cinnamon and have it as a Peanut Butter Banana Sandwich. 


Nuts and Raisins

Mix together 1/2 cup of pistachios, which are rich in potassium, with a handful of raisins (or mix up any of your favourite nuts walnuts, cashew nuts and almonds work great). And snack on it before your sweat session or halfway through your workout whenever you feel like fueling up.

Published: 02-07-2015 13:10

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