April 24, 2023

Pre-work meals to ensure a power-packed workout

When you exercise, your body burns calories. It uses up its glycogen stores, which are the stored carbohydrates in your muscles and liver. So, eating the right pre-workout meal is essential to have enough energy and nutrients to power your workout.

In addition to providing energy, pre-workout meals can prevent muscle breakdown and aid in muscle recovery. They also help with avoiding episodes of low blood sugar levels, which can cause dizziness, fatigue, and other symptoms that can interfere with your workout.

Overall, consuming a well-balanced pre-workout meal or a powder like Best Glutamine Supplement, Recommended by a Nutritionist, is essential for maximizing your workout performance and aiding in muscle recovery.

Large salad bowl with smaller salad bowls with fresh fruit and veg Pre-work meals to ensure a power-packed workout

Foods that form the best pre-workout meals


Oats are a great source of carbohydrates, which can provide energy for your heavy workouts like that done on elliptical with adjustable stride. In addition, being a great source of fiber, they can help you feel satiated.


Fruits can be consumed as pre-workout food. They are a good source of carbohydrates, which can provide energy for your workout. Fruits are also packed with vitamins, minerals, and antioxidants, which can help support overall health and immune function.

Some fruits, such as bananas or apples, are a good source of quick-digesting carbohydrates that boost energy before your workout. Other fruits, such as berries or kiwi, are packed with antioxidants and may provide more sustained energy for longer workouts.

Fruit with yoghurt

Yoghurt has carbohydrates and proteins, which can help power up the workout and maintain muscle mass to support muscle recovery after your workout. Greek yoghurt is a good option, as it contains more protein than regular yoghurt.

Pairing yoghurt with fruits or nut butter is an excellent option. But ensure that you opt for plain, unsweetened yoghurt to avoid added sugars or add natural sweeteners if desired.

Apple Wedges and Peanut butter

This tasty snack is an excellent pre-workout, combining carbohydrates, protein, and healthy fats. The carbohydrates in the apple wedges provide quick energy to fuel your workout, while the protein and healthy fats in the peanut butter help sustain your energy levels while keeping you full and satisfied.

Nut Butter Energy Balls

Energy balls are packed with nutrients and energy-boosting ingredients. They typically contain a combination of nut butter, rolled oats, honey, and other ingredients like chia seeds, flaxseeds, or dried fruit.

Nut butter provides a source of protein and healthy fats, while rolled oats provide complex carbohydrates for sustained energy. The honey provides a quick energy source, and the additional ingredients like chia seeds or flaxseeds provide fiber, vitamins, and minerals.

Homemade Granola Bar

A pre-workout granola bar can be a convenient and healthy option to provide the energy and nutrients you need. Granola bars often contain carbohydrates, protein, and healthy fats, making them a well-rounded snack.

When selecting a granola bar, look for one made with whole grains and minimal added sugars. Some granola bars may also contain nuts or seeds, which provide healthy fats and protein to help sustain your energy levels during your intense cardio elliptical workouts.

Low-fat Cottage Cheese and Dried Apricots

Cottage cheese provides protein and calcium, which can help support muscle growth and bone health. In addition, dried apricots are a good source of carbohydrates, which provide energy for your workout and contain fiber, potassium, and other essential nutrients.

Trail mix

Trail mixes often contain nuts, seeds, and dried fruits, which combine carbohydrates, protein, healthy fats, and fiber.

Nuts and oilseeds are packed with healthy fats and protein, which can help sustain your energy levels during your workout. In addition, dried fruits provide carbohydrates for energy and also contain vitamins, minerals, and fiber.

Whole grain bread, Sweet Potato and Brown Rice

A whole-grain bread, sweet potato, and brown rice meal can be a great pre-workout option. These are all great sources of complex carbohydrates, which provide sustained energy for your body during your training session. These foods also contain essential vitamins, minerals, and fiber that can help support your overall health.

However, do remember that this meal is slightly heavier so ensure to consume them about 1.5 – 2 hours before you start with your workout.

What Not to Eat Before Exercise

High-fat and high-fibre foods can be difficult to digest and may cause gastrointestinal discomfort during exercise. This is because they divert blood flow from the muscles and lead to cramping, stomachache, and nausea.

– Foods high in fat, such as doughnuts, fries, potato chips, and candy bars, should be avoided before exercise. Red meat, too, is high in fat and may take longer to digest than other protein sources.

– Foods high in fiber, such as beans, dried fruit, and coleslaw, can also be difficult to digest and may cause bloating and discomfort during exercise.

– Dairy products can also be difficult to digest for some people, particularly those lactose intolerant or sensitive to dairy.

Along with not hitting the gym on an empty stomach, it is essential to note the timing of your pre-workout snack. It would help if you aimed to eat your snack about 30 minutes to an hour before exercising to allow time for digestion.

Ultimately, the best pre-workout snack for you depends on your needs, preferences, and goals. Additionally, it’s essential to consider the amount of food you eat before a workout, as eating too much can cause discomfort during exercise.

Thanks for reading xxx




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Hi and welcome to The Willow Tree. I’m Michelle, also known as Shel and I am a mama to three beautiful crazy kids – I have two handsome boys and a wild and wonderful girl.

I really wanted a concrete place to share my love for travel, in particular Disney and offer my readers a chance to gain some knowledge around what we love to do as a family of 5.

I share our family adventures which include days out, travel advice and tips, holiday reviews, restaurant visits and of course, our love for Disney, including Disneyland Paris and Walt Disney World.

Life is about creating memories, and here we are sharing them with you




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