Pre-workout Fuel

Starting the day off on the right foot will give your body and mind energy. I prefer to work out in the mornings so I make sure to eat a healthy and filling breakfast. 

When it comes to working out, it's important to feel energized, but it's not always as simple as grabbing a snack on your way out the door. Eating too close to exercise can lead to discomfort, but heading to the gym hungry may have you feeling sluggish and unmotivated. Here are my suggestions:

2 to 3 hours before a workout

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. I suggest eating a meal that is a mix of complex carbs, protein, and healthy fat. Carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Protein improves muscle protein synthesis and helps with recovery.

15 to 30 Minutes Before a Workout

If you only have 15 to 30 minutes before a workout, choose a small snack that is simple to digest. Go for a tablespoon of peanut butter, a small banana, a or handful of nuts.

My Breakfast Choices

  • Greek yogurt parfait
  • Oatmeal with nuts and fruit
  • Multi-grain toast with cashew butter & banana
  • Apples and peanut butter
  • Whole-fruit smoothies
  • Hard-boiled egg
Oatmeal with walnuts, cranberries, fresh blueberries and agave syrup.

Oatmeal with walnuts, cranberries, fresh blueberries and agave syrup.

Erika Cianciaruso