Fasted cardio has been getting a ton of press over the past couple years, but there's still something to be said for fueling up with healthy foods before hitting the gym —and some pre-workout snacks can actually turn your body into a powerful fat-burning machine.
We turned to the experts in our quest for the ultimate pre-workout snacks, and they were eager to share some of their favorite fat-burning foods.
Sarah Waybright, Registered Dietitian and owner/founder of WhyFoodWorks, LLC, says the best choice for a pre-workout snack is one that is mostly carbohydrates.
"Your body uses carbohydrates it has stored (called glycogen), so your snack will help replenish and preserve those stores to help minimize damage to your muscles and increase endurance," says Waybright.
She recommends having one of the following snacks 15 to 30 minutes before you hit the gym:
Martina M. Cartwright, a registered dietitian, author, speaker and adjunct professor of Nutritional Sciences at the University of Arizona, recommends eating one of these high-carb snacks about an hour before a physical exertion to encourage fat burning:
"Carbohydrates are digested faster than fat or protein," explains Cartwright. "This is important, as eating too much fat or protein or even a large-carb meal within two hours before a workout will drive blood flow to the stomach, not the muscles. Carbohydrates are rapidly used up during a workout, leaving fat as the fuel the body will burn once the workout gets started."
Jasmine Jafferali, personal trainer, group fitness instructor and creator of the Snack Smart Solutions App, says Low Glycemic Index and low-fructose foods will provide the best pre-workout burn. "Low GI foods are slow to release in the bloodstream and fill up your glycogen stores, allowing you to go a little longer and harder in your workout," she explains.
If you're exercising in the morning, Jafferali recommends one of these tasty snack options:
Whatever you do, don't make the mistake of thinking that exercising on an empty stomach is a good idea.
"Some people think not eating before working out is a great fat-burning strategy," says Katie Fingerhut Heaney, a registered dietitian, food writer and business owner based in St. Louis, Missouri. "But the reality is, the body will use whatever energy is available, including whatever carbohydrate is there — protein, muscle and fat. If someone is exercising on an empty stomach, they might not have enough energy to perform a quality workout."
Before you go, check out our slideshow below.
Originally published January 2013. Updated March 2017
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