Fitness & Training Tips

by Charles Weller

Eating the right amount of plant-based foods can lead to improved recovery and help you to perform your best during exercise for better results.

Best Plant-Based Pre-Workout Foods

Pre-workout foods should consist of carbohydrates and protein. Carbohydrate-rich foods need to be eaten 30-60 minutes before training to provide your muscles with readily accessible energy to maximize your workout.

Raisins, Nut, and Date Puree Energy Bar

Raisins are high in glucose and potassium, giving you a quick boost of energy during your workout. Potassium plays an important role in storing carbohydrates to fuel your muscles, so eating raisins before training can help delay fatigue and maintain energy and endurance. For a high-energy snack, make an energy bar with nuts, dates, and raisins.

Fruit Juice and Plant-Based Protein Powder

Fruit juice is a quick energy source because digestion is minimal and the sugar reaches the bloodstream at a faster rate. However, fruit has a low protein content so stirring in plant-based protein powder makes it easy for you to achieve the 3:1 carbohydrate-to-protein ratio.

Mango, Apple, or Banana with Nut Butter

Combining fruit with nut butter is an easy pre-workout snack the whole family can enjoy. This snack provides a balanced amount of carbohydrates, healthy fats, and protein.

Cooked Sweet Potato with Pumpkin Seeds

Sweet potatoes are an excellent source of carbohydrates, making them a great source of energy. Sweet potatoes also have a low glycemic index, helping your body to sustain energy levels as food is digested more slowly. The high potassium content in sweet potatoes are an excellent choice for athletes involved in intensive training and playing a role in muscle control, electrolyte balance, and nerve function.

Fruit or Vegetable Smoothie

Smoothies are easy to prepare beverages to fill in the gaps in your pre-workout nutritional needs. The fiber and water in fruit smoothies are essential to burn fat, control appetite, build muscle, replenish electrolytes, and promote healthy digestion. It’s easy to tweak the amount of protein powder and fruit to reach the 3:1 carbohydrate-protein ratio and throw in other vegetables or supplements for more benefits.