Is Fruit A Good Pre-Workout Snack? (From A Dietician)

Pre-workout snacks perform several functions:

• They absorb excess acid, which aids in the relaxation of your stomach while suppressing your appetite [1].
• Enable you to replenish your muscular glycogen reserves while also providing immediate nourishment to your active muscles.
• Inhibit low blood sugar, known as hypoglycemia, which can induce dizziness, lightheadedness, and overall weariness, making even the shortest exercise uncomfortable [2].

As a general guideline, the closest you get to your exercise, the lighter and smaller your meal should be.

Since the fruits in your fresh fruit box have both simple carbohydrates (which provide fuel for the muscles) and fiber, they slow digestion to prevent spikes in blood sugars.

Nonetheless, the fiber contained in fruit slows digestion sufficiently to prevent a sugar spike accompanied by a collapse [3].

Fruit juices and dried fruits are far more concentrated sources of calories and simple carbohydrates, and if not ingested alongside complex carbohydrates or a protein source, they can cause blood sugar spikes.

You've undoubtedly heard that workout hydration before, throughout, and after an exercise is a good idea.

Fruits may assist with this since most have a higher water content, which means they may help you achieve your workout hydration demands.

These varied fruit selections will provide you with the energy you require before an exercise and are a very efficient approach to boosting your performance.

1. Apples or Pears

Pears and apples are one of the best pre-workout snacks since they include fiber, flavonoids, and polyphenols, all of which aid in blood sugar regulation.

Apples, particularly, have been found in research to reduce the chance of an asthma incident due to their anti-inflammatory and antioxidant characteristics [4].

2. Citrus Fruits

Despite being low in calories, they are great pre-workout snacks since they are packed with water and high in vitamin C, which are inflammation-reducing ingredients.

3. Bananas

Eating a banana before a workout helps since they are high in carbs and potassium which enhances nerve and muscle performance.

Bananas provide simple, easily digested carbs. They are high in potassium, which enables an improved muscular contraction while working out at the gym and subsequent muscle cell development [5].

"When you don't have a lot of time to digest food, a banana is a great option because your body digests it quickly and will provide carbohydrates for your workout."

- Aja Gyimah, Dietitian & Founder of Kuudose

Consuming the right fruits before an exercise may help with recovery. The following are the functions of each nutrient:

Fat

Although a diet high in fat is obviously harmful to health, this nutrient is a major fuel source for longer fitness activities.

Because fat is by far the most fuel-dense element, your body reserves extra fat for future use [8].

Moderate to low-intensity cardio exercises that last for long durations will use fat for fuel; hence it is critical to include it in proportion as part of your meal.

The unsaturated fats in nuts or nut foods (for example, almond butter) are an excellent supply of this element since the 'healthy' fats in nuts may be heart-healthy and aid in decreasing cholesterol concentrations while simultaneously being a major fuel source required for exercise [9].

Proteins

Protein is a vital ingredient for exercise, especially when taken before an exercise because it can aid in boosting muscular performance and development.

Just like fat and complex carbohydrates, this nutrient must be consumed in proportion as a portion of a well-balanced diet to get the advantages of protein.

Nuts are a good source of protein and aid in muscle repair, making them an essential component of every exercise meal.

Related Articles:

• What Is Protein?
• How Much Protein to Gain Muscle?