Just like your gear needs to vary by workout<\/a>, so too should your fueling strategy. And the best pre-workout snack for one kind of fitness routine won\u2019t be the same for another. That smoothie<\/a> that sits easy before a strength session? It might leave you queasy halfway through spin class. Plus, you don\u2019t need quite as many calories for a 30-minute brisk stroll as you would for a high-intensity interval session, says Alissa Rumsey, M.S., R.D., C.S.C.S.<\/u><\/a>, a New York\u2013based dietitian.<\/p>\n Meet the experts: Alissa Rumsey, M.S., R.D., C.S.C.S.<\/u><\/a>, a New York\u2013based dietitian; Rachael Hartley, R.D., L.D.<\/u><\/a>, a Boston-based registered dietitian; Tara Martine, R.D., L.D.N<\/u><\/a>., dietitian and triathlete; Stacy Sims, Ph.D<\/u><\/a>., exercise physiologist and nutrition scientist; Heather Mangieri, M.S., R.D.N., C.S.S.D., L.D.N.<\/u><\/a>, registered dietitian<\/p>\n So while reaching for the same protein bar<\/a> day after day is easy, matching your snack to your workout may help you feel and perform better. Before you zip up your gym bag, take a second to think about what\u2019s on your agenda and what your body will actually need to power through. To help you nail it, we asked fitness and nutrition experts for their go-to pre-workout picks by workout type. Here\u2019s what they told us.<\/p>\n * indicates gluten- and dairy-free options<\/em><\/p>\n Because it\u2019s a more moderate workout, you don\u2019t always need to top off your fuel stores before slipping on your walking shoes<\/u><\/a>. If you ate a nutritious meal within the past four to five hours and still don\u2019t feel hungry, you might not need to eat at all, says Rachael Hartley, R.D., L.D.<\/u><\/a>, a Boston-based registered dietitian. However, if you walk first thing in the morning, or more than a few hours past lunch, or just start to feel your stomach rumble, about 100 to 200 calories with at least 15 g of quick-digesting carbohydrates, along with a little healthy fat or protein, can stabilize your blood sugar and prime your muscles to stride powerfully.<\/p>\n Your pre-run routine should take the slosh factor into account, says dietitian and triathlete Tara Martine, R.D., L.D.N<\/u><\/a>. Foods like dairy (if you\u2019re lactose-sensitive) or citrus<\/a> (if you deal with acid reflux<\/a>) can lead to stomach trouble once you\u2019re in motion. Your fuel needs also depend on distance. If you\u2019ve eaten within the past three or four hours, you can probably log a two- to three-mile run with just a drink of water. But if your stomach\u2019s empty and you\u2019re planning on heading out for 45 minutes or longer, consume a snack containing 150 to 250 calories with roughly 30 g of carbs and a little satiating protein or fat about an hour before you put on your running shoes<\/u><\/a>, Rumsey says.<\/p>\n Strength training<\/a> usually burns through less quick energy than endurance workouts like running or cycling, so it\u2019s not quite as important to eat right before you lift, Rumsey says. That said, going into a workout on too empty a stomach can leave you fading before your last lunge, which may make it harder to perform your best.<\/p>\n If you haven\u2019t eaten in three to four hours, or you tend to feel lightheaded or weak by the end of a session, have a 100- to 250-calorie snack with 15 to 30 grams of carbs and 10 to 20 grams of protein about an hour before your workout. Protein-rich foods<\/a> like dairy, eggs, or meat can also help support recovery afterward, says exercise physiologist and nutrition scientist Stacy Sims, Ph.D<\/u><\/a>.<\/p>\n If you plan on twisting yourself into a revolved triangle or inverting into a headstand, you probably don\u2019t want to eat anything too heavy\u2014or even anything at all within two hours of starting. \u201cIt\u2019s hard to achieve that Zen-like state if you\u2019re feeling gassy or bloated,\u201d Hartley says. If you want to practice yoga<\/u><\/a> more than four or five hours after your last meal, keep things light with 100 to 200 calories, mostly consisting of minimally processed carbohydrates. Steer clear of beans<\/a>, fried foods, or other foods that may upset your stomach.<\/p>\n Cyclists have a reputation for unusual snacks, says triathlete Martine. \u201cIt\u2019s not uncommon to see riders pull a bag of boiled potatoes or a homemade rice bar out of their jersey pockets in the middle of a route,\u201d she says. Salty foods like these prevent sodium depletion if you\u2019re riding for longer than 45 minutes or in hot conditions, says Heather Mangieri, M.S., R.D.N., C.S.S.D., L.D.N.<\/u><\/a>, registered dietitian. Whether you prefer your snacks sweet or savory, aim for 150 to 200 calories and at least 30 g of carbs\u2014plus a little protein or healthy fat for stamina\u2014before you hop in the saddle for 45 minutes or longer, Rumsey advises.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\nBest pre-workout snacks for walking<\/h2>\n<\/section>\n
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Best pre-workout snacks for running<\/h2>\n<\/section>\n
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Best pre-workout snacks for strength training<\/h2>\n<\/section>\n
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Best pre-workout snacks for yoga<\/h2>\n<\/section>\n
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Best pre-workout snacks for spinning\/cycling<\/h2>\n<\/section>\n
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