Run, Lift, and Sweat. Well, you will do all these during a heavy workout. These workouts burn more calories and they bring you closer to your fitness goal.
It is not a good idea to do a heavy workout on empty stomach, it may cause more harm than good.1
You should always eat some healthy snack at least 30-40 mins prior to the workout.
Here is a list of 5 snacks that will fuel your heavy workout session:
It’s one of the easiest pre-workout snacks. Easy on the stomach and easy to prepare, pre-workout meal can’t get any simpler.
Chickpeas are nutrient-rich, they are a valuable source for resistant starch, dietary fiber, vitamins, polyunsaturated fatty acids, and minerals such as potassium, folate, magnesium, and calcium.2
Chickpeas are packed with proteins and carbohydrates. Snack on these and have a wonderful heavy workout session ahead.
You can prepare chickpeas snack by simply boiling them. Season it with some lemon and your ideal snack for a heavy workout session is ready!
2. Egg White Omelet
Egg white is a rich source of protein, most of the egg’s protein is concentrated here. Egg whites are also a rich source of potassium, sodium, and magnesium. The best part, egg whites contains no fat!3
Egg whites are easily digestible, making it an excellent pre-heavy workout snack.4 Egg whites can be consumed in its boiled form, or you can make delicious egg white omelet and serve it with some vegetables.
3. Porridge And Oatmeal
Porridge and oatmeal are a great source of soluble fiber, quality protein, and carbohydrates.5 The carbohydrates from porridge and oatmeal will help fuel your heavy workout session.
This snack can be prepared in water or milk. Eat one cup of porridge and oatmeal at least 30 minutes before the heavy workout and you are all set to lift that extra weight.
4. Yogurt And Fruits
Yogurt is rich in vitamins, minerals, calcium, potassium, and proteins.6 Yogurt even helps in lowering the blood pressure and blood glucose. Regular consumption of yogurt can help you manage weight.7
Yogurt is a wholesome snack for your heavy workout session. You can eat it plain or mix it up with freshly cut fruits.
5. Grilled Chicken
Chicken is the preferred meat for health conscious people. It is rich in minerals and vitamins, chicken is also one of the best sources of protein.8
Consume grilled chicken two hours prior to the workout. Chicken is a rich source of lean protein and it will help build muscles. Chicken releases energy slowly, thus making it an ideal snack for the heavy workout session ahead.
Grilled chicken is an easy to prepare snack, you can eat it plain or with your favorite vegetables for additional nutritional benefits.
|↑1||Connolly, Josephine, Theresa Romano, and Marisa Patruno. “Effects of dieting and exercise on resting metabolic rate and implications for weight management.” Family practice 16, no. 2 (1999): 196-201.|
|↑2||Wallace, Taylor C., Robert Murray, and Kathleen M. Zelman. “The Nutritional Value and Health Benefits of Chickpeas and Hummus.” Nutrients 8, no. 12 (2016): 766.|
|↑3||YOLKS Vs WHITES. NORTH CAROLINA EGG ASSOCIATION.|
|↑4||Evenepoel, Pieter, Benny Geypens, Anja Luypaerts, Martin Hiele, Yvo Ghoos, and Paul Rutgeerts. “Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques.” The Journal of nutrition 128, no. 10 (1998): 1716-1722.|
|↑5||Rasane, Prasad, Alok Jha, Latha Sabikhi, Arvind Kumar, and V. S. Unnikrishnan. “Nutritional advantages of oats and opportunities for its processing as value added foods-a review.” Journal of food science and technology 52, no. 2 (2015): 662-675.|
|↑6||Yogurt Nutrition. Dairy Council of California.|
|↑7||What’s So Great About Yogurt? Tufts University.|
|↑8||The Nutritional Value of Chicken. The National Chicken Council.|