Many individuals habitually exercise on an empty stomach, aiming for faster fat burning. However, low energy can lead to quick fatigue and diminished exercise performance. Choosing a pre-workout snack supplies fuel to muscles, sustains endurance, and optimizes post-exercise recovery, ultimately aiding fat loss objectives.

Running or cycling

According to Very Well Health, consuming carbohydrates (carbs) before endurance exercises, such as running or cycling, helps boost energy.

Although muscles can use fat, protein, or carbs for fuel, endurance training benefits most from prioritizing carb-rich foods to prolong performance. Consuming easily digestible carbs, paired with small amounts of protein and fiber, provides rapid energy and helps prevent stomach discomfort.

Runners and cyclists should have a carb-rich snack about 30-60 minutes before their workout to enhance energy. Recommended options include oats with fruit, one banana, a handful of nuts, or boiled eggs.

Choose an easily digestible snack before cycling. Photo: *Thuy Linh*

Weightlifting

The main objective of strength training or weightlifting is muscle growth. To build muscle and recover quicker after intense sessions, individuals should opt for a balanced meal with carbs, protein, and healthy fats. Carbs supply the energy needed to maintain strength during the workout, while protein provides amino acids for muscle repair and rebuilding, thereby supporting weight loss.

It is advisable to fuel a workout with a diverse meal consumed approximately one to two hours beforehand. According to Health, recommended options include baked sweet potatoes, grilled chicken breast, avocado, eggs, and Greek yogurt with berries.

High-intensity interval training (HIIT)

HIIT workouts frequently lead to rapid dehydration from sweating. Consequently, sufficient water intake before and during exercise is essential to boost strength and aid recovery. For nutrition, those undertaking high-intensity training should consider the following:

Two to three hours before workout: Consume a nutrient-rich meal containing carbs, protein, and a small amount of healthy fats. This allows the body sufficient time for digestion and replenishes energy stores.

One to two hours before workout: Opt for a small meal or snack primarily consisting of carbs and a little protein to feel sufficiently full. Carbs offer quick energy, and protein aids muscle recovery following intense training intervals.

30-60 minutes before workout: If you have limited time before your session, opt for easily digestible carbs and restrict fiber, fats, and protein, as these can slow down digestion.

Possible choices include: a whole-grain sandwich with turkey and some fruit, a handful of nuts, or one banana.

Yoga and low-intensity exercises

For yoga or other low-intensity exercises, a full meal is usually unnecessary. Instead, choose a light snack that offers quick energy without causing a heavy feeling. Examples include half an apple, half a banana, or a cup of yogurt.

Anh Chi (Compiled)