When & What to eat around your training window...
- jjsfit
- Mar 4
- 2 min read
This topic of conversation has come up multiple times this past week,
so I thought I would share with you some of the best options that I have tried & tested through my years of training.
If you eat 1-2hours before training: When your body has time to digest the food you want to eat Slow releasing sugars (carbs) that will enter your blood stream gradually, meaning that you will still have the energy for training within the next few hours.
Some of the best Pre-Workout Foods that have worked for me (1hour before) are:
Banana with Peanut Butter – Quick carbs + a little protein & fat for sustained energy.
Oatmeal with Honey & Berries – Slow-digesting carbs for steady energy.
Greek Yogurt with Granola – Protein + carbs for muscle support and fuel.
Greek Yoghurt with Granola & Berries Whole-Grain Toast with Jam – Simple and complex carbs for fast energy.
Rice Cake with Almond Butter – Light, quick-digesting fuel with fat for sustained energy.
Protein Smoothie (Banana + Whey + Almond Milk) – Liquid meal for fast digestion.
Eggs + Half a Bagel – Protein + carbs for muscle support and energy
Could add salmon (Personally I can't stand it!) ha
If you are eating less than 15minutes before a training session:
When you are in a rush (we all know we have been at some point) or you are just grabbing something on the way from work to the class or gym; you want to be eating something that will give you Fast energy straight away and not have to take too long to digest to get into your blood stream.
Some of the best options I go to are:
Medjool Dates – Natural sugar boost with minimal digestion time.
A Handful of Grapes or Berries – Quick energy with hydration.
Banana – Quick-digesting carbs for fast energy.
Honey on a Rice Cake – Simple carbs for a rapid energy spike.
Applesauce Pouch – Easy to consume and digest.
Small Handful of Dried Fruit (Raisins, Apricots, etc.) – High in natural sugars.
Pret Dried Mango
Most (not including myself as I work odd hours) will most likely train, first thing in the morning, during lunch breaks at work or after work in the evening; Meaning that after you have trained, it is then important to get yourself a healthy post workout meal to have to replenish glycogen, aid muscle recovery and provide overall nourishment with lean protein, complex carbs and some healthy fats.
Are you looking for help with your nutrition?
Do you need some guidance around your own choices and personal requirements?
Drop a message on the contact page (linked below) & let me know how I can help you achieve your goals with Nutrition.
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