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Confused about what snacks to have before training?

This is a question we get asked all the time. The science tells us that carbohydrates are the most efficient source of fuel for the body when exercising. This is particularly important for sports that require speed and explosive movements, such as running, swimming, team sports, gym goers, the list goes on…

With this being said, the big question is does EVERYONE need a pre-training snack?

Well, similar to most other topics in nutrition there is no black or white answer. It depends on so many factors including, how hard, how long and how often you train for as well as what your performance and body composition goals are.

When choosing a pre-training snack, the key is to find a carbohydrate-rich food that digests easily and sits well in your gut. There is nothing worse than eating something before training and then feeling like you are going to bring it straight back up! Would you agree?! A snack that is high in fat, fibre and protein will often have this effect, so ideally these foods should be limited before training.

If you struggle to eat in the morning or afternoon before training or aren’t seeing the results you’re after, see our top tips below!

Perform Dietetics pre-training top tips!
      1. Aim to have a small carbohydrate-rich snack 30-60 minutes prior to starting training – this will provide your body with the appropriate fuel required to get the most out of your session.
      2. Limit foods that are high in protein, fats and fibre as these take longer for your body to digest, meaning they won’t be used as fuel as efficiently and can lead to gut issues.
      3. Some of our top pre-training options include: fresh fruit (especially bananas), dried fruit, date balls or Medjool dates with a small amount of peanut butter in the middle (one of our faves!), muesli bars, bread/toast/fruit toast, crumpets and rice cakes.
      4. If you struggle to eat first thing in the morning before training, start with fluids such as sports drinks or fruit juice – yes, these options contain sugar, but that sugar will be converted to fuel for your working muscles!
      5. PRACTICE, PRACTICE, PRACTICE! Similar to all other muscles within your body, the gut can be trained to better tolerate foods and fluids in and around training sessions.

Check out our new Snack Recipe eBook here, for more pre-training snack ideas that will keep you feeling energised whilst training!

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