The KYDRA Club
Yay Or Nay? Power Foods To Fuel You Before A Workout
Let’s face it - meal planning isn’t always the most fuss-free thing to do - especially before a 8 AM sweat sesh. But, did you know that the right foods can not only help you fuel your workout, but will also help you maximise the impact of your exercise? Trust us, a little planning goes a long way.
“A balanced diet can give you the energy you need to perform better and faster recovery after exercise.”
- Gleneagles.com
The perfect formula consisting of the right amount of food and ideal duration for digestion, is important to boost energy and strengthen your body for an optimal calorie burn.
Before we delve in, keep these other important factors in mind:
Timing is everything. While there isn’t a “perfect” time to work out, time is a crucial element to consider when planning your meals before and after your workouts.
Aim to optimally fuel your workout with a light meal 1 to 2 hours prior, or 3 to 4 hours if you've had a heavy meal.
At Kydra, we are huge advocates of balance. We believe in holistic health and not in “quick fixes”. Being consistently healthy is not only about just toiling at the gym, but also striking a good balance between the mind and body.
Consistent, long-term balance in health and fitness will undoubtedly increase the effectiveness in reaching your goals.
Water, water, water – an essential to life! Think of water as the lubricant that hydrates your engine. It not only boosts your workouts but also provides many other health benefits.
Believe it or not, it also helps with weight loss too.
Katherine Marengo, a Certified Nutrition Support Dietitian (CNSD) from New Orleans, says, “When choosing a pre-workout meal, it is important to aim for a balance of macronutrients - dietary compounds that the body needs - in large quantities to function correctly.”
YAY
Wholegrain cereals and low-fat milk are great options for those in a time rush for food-prep in the morning.
You could also grab a fat-free yoghurt or whole grain pasta with vegetables for a quick energy boost.
NAY
Avoid saturated fat and some healthy proteins – these types of fuels digest slower in your stomach, and take away oxygen and energy-delivering blood from your muscles.
YAY
For a more gentle protein boost, have a humble egg. Opt for a boiled egg, or an omelette with avocado and wholegrain toast.
NAY
Cookies, pastries and local favourites such as laksa, chicken rice and roti prata contain high levels of saturated fat and should be avoided.
Rule of thumb? Refrain from consuming processed food and those containing lots of oil frequently - not just before a workout, but in general.
When picking pre-workout snacks, keep in mind having fast-digesting foods that have more carbs and some protein. The great thing is, health food stores and supermarkets in Singapore offer many great snack alternatives.
YAY
A wholegrain nutrition bar with a cup of yoghurt is a fab option. Fruit such as apple and banana are great quick snack options.
NAY
Make sure to keep away from sugary beverages such as flavoured milk, sugary juices, energy drinks, fizzy drinks, fast food, and oily snacks. No, a curry puff isn’t a great pre-workout snack!
Having a busy day? Try a quick smoothie.
Grab some fresh fruit, a dairy-free milk alternative such as coconut or almond milk, a tablespoon of chia seeds for a fibre boost, add your blender and whizz away.
Time check? Have it at least 30 minutes before you hit the weights.
Here are some of our favourite smoothies to have before a workout:
Strawberry oatmeal, banana strawberry and peanut Butter Banana. Shop-bought smoothies are a good alternative too, especially if the smoothies are freshly made. Definite YAY.
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While 2-3 cups of water consumption before a workout help digest food better, always have your water bottle to stay hydrated throughout your workout.
It is also essential to make sure that your “engine” is fuelled, hydrated well and does not burn out. For recovery, foods rich in carbohydrates such as oatmeal, crackers, sweet potato, rice cakes, and wholegrains are great. Make fruits a bigger part of your diet with some berries and apples or bananas!
Don't forget about these protein-rich ingredients for your post-workout meal. Have a salad with cottage cheese, eggs, turkey/ chicken, salmon/ tuna. You can also try a tofu scramble with toast.
Medical experts say that you don’t need to stick to just water as a beverage after a workout. Great options also include coconut water, cherry juice, tea, or even some homemade chocolate milk!
In an active lifestyle, balance is everything.
Always listen closely to what your body is telling you.
Have recipes to share? Tag us on Instagram @kydraofficial!
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