Hi Internet! Thanks for visiting the Dynamite Kickboxing blog. It's been a while since I've updated it, and I apologize for the delay! Lately I've trained a few students of mine and noticed them not performing to their maximum potential due to poor eating habits before their workout. It inspired me to write up this blog with my favorite recommendation for a pre workout snack to help fuel your body! You can't drive a Ferrari with regular gasoline. It needs quality fuel to perform at the highest level, and so does your body! EAT THE RIGHT FOODS BEFORE YOUR TRAINING!
I know some people feel that they need to skip a meal to cut calories before a workout, but I don't personally recommend it. To go back to the Ferrari example, it's tough to drive one without fuel. Skipping food before a workout can result in low blood sugar, which leads to fatigue, feeling light headed, and feeling weak. If you eat before your workout and fuel up properly, it'll maximize your energy and you'll train harder! Eating junk food doesn't count either. It'll only leave you feeling nauseous, so grab the healthy stuff!
Here is my recommendation of the best snack food you should eat within an hour before your workout:
Peanut Butter and Banana Sandwich on Wholegrain Bread!
Bananas aren't just for monkeys! Bananas are loaded with potassium, which helps with maintaining muscle and nerve function. The human body doesn't store potassium for a very long time, so a banana before a training session helps keep your nutrient levels high. Wholegrain bread is a good source of carbohydrates and fiber. Bananas are full of digestible carbs (aka fuel), and fiber releases carbohydrates into your bloodstream little by little, which keeps your energy levels constant throughout your workout.
Fruits are high in carbohydrates and peanut butter is packed with a healthy dose of protein. However, the protein doesn't break down quickly enough to be used as fuel for your workout. The carbs from the banana break down rapidly, and your body uses the protein later to prevent muscle damage. Eat one (maybe two) of these sandwiches about 30-45 minutes before heading to the gym. Your body will need the protein and the carbs.
If a Peanut Butter/Banana Sandwich isn't your thing, here are a few other tips to keep in mind:
1) Carbohydrates are great, but be mindful of where you're getting them from. Don't eat a candy bar before exercise! I had a student who would eat a Snickers bar before class. It gave this person a sugar rush, but they'd crash halfway through the workout.
2) Don't overeat before you workout! These sandwiches have helped power me through several tough workouts, and have helped several of my students as well. However, this is a pre-workout snack, not a pre-workout meal. Eating too much before training can cause vomiting, sluggishness, indigestion, and nausea.
3) Lastly, stay away from fatty foods before working out. Eating a double cheeseburger isn't the best option before training. Fat leaves your stomach very slowly. Along with overeating, consuming fatty foods before hand can cause sluggishness and nausea. You can also experience stomach cramps.
Thanks again for checking out the blog today! I appreciate you taking the time to do so. If you enjoyed it, please feel free to share it with your friends. I'm out of here for now, see you soon!
PS - Be sure to register for the Eric Haycraft "Dutch Kickboxing" seminar on 2/27/16! Eric is a true pioneer of kickboxing here in America, training with the best of the best in Thailand and Holland! He owns the Real Fighters Gym in Louisville, which is one of the top camps in the country! Do NOT miss this seminar! Click here to register today!
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Raul Diaz, owner and head coach of Dynamite Kickboxing. For personal training packages, click Dyna Shop in the header above!