What to Eat Before a Workout

​Your food choices are dictated by how much time you eat before workout. It would be best if you gave your body enough time to digest whatever you were going to eat. The main goal is to have a source of protein and complex carbohydrates. Protein helps with muscle growth, performance, and recovery. Carbohydrates help fuel your workout. 

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If you work out first thing in the morning and have at least a 30-minute window, you want something easily digestible. Start with a single food item and see how it works. ​

• Greek Yogurt 
• Preworkout drink 
• Protein Drink 
• Banana  
• Almond

If your workout starts within 2 hours. This much time should allow you to eat a larger meal; ​

• Banana and almond butter
• Oatmeal with greek yogurt and berries
• Protein Smoothie 
• Hummus and whole wheat crackers
• Apples and walnuts
• Small sweet potato
• Egg and whole wheat toast
• Ham and cheese wrap

Coach Chad's 
Top  Pre-workout food combos 

• Protein Drink with at least 15 grams of protein and banana 
• 1/2 cup of oats and high-protein greek yogurt of at least 12 grams of protein 
• Meal Replacement smoothies packed with fruits, vegetables, and 24 grams of protein 
• Brown rice and beans provide an excellent balance of protein and carbs ​

 Foods You Should Avoid shortly before a workout. ​

• High Fat/Protein foods because they take longer to digest (red meat)
• Refined Sugar (soda, sports drinks, sugary coffee) causes your blood sugar to spike, leading to a crash and low energy. ​

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