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7 of the best pre workout foods for women
Ever feel sluggish before going to the gym? It is most like due to what you ate or did not eat before you went to workout. Taking a good pre-workout supplement is what many people do, but if you are not into supplements, there are certain things you can eat or drink before your workout.
In this article, I will discuss some popular foods that will give you a boost of energy and make a big difference in your endurance levels while you train.
1. Coffee
Coffee makes an excellent pre-workout drink. Consuming coffee before you exercise causes fat cells to be used as energy instead of glycogen. Coffee speeds up your metabolism and acts as a natural fat burner and stimulant. Drinking coffee before you train will burn more calories, before and after you exercise.
Coffee has been a pre-workout staple of fitness models and bodybuilders, including Dwayne “The Rock” Johnson and Dave Draper. Coffee gives you energy and is a good source of natural antioxidants.
Nutrients in an 8oz cup of coffee
- 2-5 calories
- 0.2 mg of Vitamin B2
- 116 mg of potassium
- 0.1mg of manganese
2. Oats
Oats are full of good nutrients and are easily digested. Oats contain protein, fiber, potassium, and magnesium. All of the ingredients in oats promote energy. The best source is raw oats which can be soaked overnight or cooked.
A small bowl of oats before your workout will give you plenty of energy while you train. Some may like to get creative and make oat muffins with other energy boosting ingredients like bananas and honey.
Oats nutrient content 1 cup
- 26.4 g of protein
- 1.2mg of thiamin
- Fiber 16.5g
- Potassium 669.mg
- Magnesium 276mg
- Phosphorus 816mg
3. Bananas
Bananas are a good source of potassium, magnesium, and B vitamins. Bananas are rich in fiber and help keep your blood glucose stable while improving blood flow to the muscles. Besides being great pre-workout food, Bananas help digestion, keep your bowels healthy and have nutrients that keep your heart healthy.
1 medium Banana
- Potassium 806mg
- Omega 3 fatty acids 60.0mg
- Calcium 11.3mg
- Phytosterols 36mg
4. Homemade Peanut or Almond Butter
Notice I mentioned homemade, there are some brands of peanut and almond butter that contain incredible amounts of sugar, whatever you do avoid the Skippy!. Two tablespoons of homemade peanut butter have about 8 grams of protein.
Almond butter is similar containing 7 grams per 2 tablespoons. Besides high protein content, both almond and peanut butter are packed with magnesium, B Vitamins, fiber, and potassium making them incredibly healthy for your brain, heart, and muscles. 2 tablespoons of almond or peanut butter before your workout is all you need to get you going.
Peanut/Almond butter Serving size 258g
- Protein 65g/38g
- Niacin 34.6 mg/7.2mg
- Carbs 52g/53g
- Fiber 15g/9.3g
- Vitamin E 23.2 /N/A
5. Dark Chocolate
Many will disagree on the benefits of eating dark chocolate before a workout, yet a little dark chocolate can boost training intensity. Small amounts of chocolate have certain benefits for both the brain and the heart. Chocolate is also a great source of antioxidants, it contains something called epicatechin a nutrient found in cocoa. It is believed that epicatechin has an impact on increasing nitric oxide levels which improve blood flow into the muscles creating a better pump.
Dark chocolate nutrients 101g
- Protein 7.9g
- Niacin 1.1mg
- Fiber 11g
- Calcium 73.7mg
- Magnesium 230mg
- Phosphorus 31mg
- Potassium 722mg
- Omega 34.3mg
6. Greek yogurt
Greek yogurt contains double the protein of normal yogurt and half the sugar. If you are not lactose intolerant, greek yogurt is light on the stomach and will give you plenty of energy to tackle even the most intense training.
Greek yogurt nutrients 150g
- Protein 11g
- Calcium 100mg
- Vitamin A 200 IU
7. Blueberries
Whole blueberries are awesome pre-workout food and rich in Vitamin K, they provide your body with water and are a healthy source of good carbohydrates. Blueberries are considered complex carbohydrates that are slow digesting giving your body the nutrients it needs during your workout.
Blueberry nutrients 1 cup
- Fiber 4g
- Protein 1g
- Vitamin C 14.4mg
- Vitamin K 28.6mcg
- Phosphorus 17.8mg
- Potassium 114mg
- Magnesium 8.9mg
Most of the pre-workout foods above are not expensive and easy to have on hand, some of them you can combine together and making them a meal in itself, most of them can be eaten in small quantities an hour before you train and will give your body what it needs to function properly while you train.
