Working out early in the morning is one of the best ways to ensure your daily dose of exercise gets done before the day gets away from you. But fueling up first thing in the morning can be tough, especially if you’re not typically hungry upon waking up or don’t have much time to eat before heading to the gym. Though you don’t necessarily need a full meal before every workout, fueling up with a quick and easily digestible snack gives you the energy you need to get moving without leaving you feeling weighed down. If you’re looking for something portable and easy to stomach, one dietitian recommends keeping bananas and Medjool dates on hand.
“Eating early in the morning right after waking up can be a challenge for some people,” says Matthew Landry, PhD, RDN, FAND, FAHA, at the University of California Irvine. “A banana provides enough calories to fuel you with some carbohydrates for energy without feeling too full.”
A medium-sized banana contains roughly 105 calories and 27 grams of carbohydrates, including about 14 grams of natural sugar. The sugars are helpful for providing quick, fast energy that’s available shortly after eating it. With less than a gram of fat and around one gram of protein, a banana is relatively light, making it a safe choice for people who don’t tolerate heavier foods well before exercise.
Related: Lower Blood Pressure and Reduce Risk of Heart Disease With a Dietitian-Approved Lunch Bowl
“I also like a banana because it can provide a bit of potassium,” Landry says. “Similarly, dates are carb-dense, contain essentially no fat and little protein, and are shelf-stable and portable.”
Potassium is an essential electrolyte that helps regulate fluid balance, support normal muscle contractions, and maintain nerve function during exercise. A medium banana contains about 422 milligrams of potassium, making it one of the most convenient ways to replenish the mineral.
The ideal window for your pre-workout snack, according to Landry, is about 30 to 60 minutes before exercise. If you’re short on time and only have 15 to 20 minutes before a workout, keep the snack light to reduce the risk of stomach upset. For longer, high-intensity, or demanding strength workouts, you may benefit from more substantial fueling.
Experts
- Matthew Landry, PhD, RDN, FAND, FAHA, at the University of California Irvine
from Men's Journal https://ift.tt/nE6xIwL
via IFTTT