When it comes to working out (either for weight loss or muscle gain), exercising on an empty stomach will deplete muscle stores. In the absence of fuel (carbohydrates) the body will break down muscle stores (glycogen) for energy. While trying to build healthy muscle that is the last thing that should happen. This breakdown negatively impacts your metabolism and might even lead to injury.

Importance

Pre-workout supplementation helps by fuelling your exercise session and boosting your performance, intensity and strength. 

Timing

It is important you have a pre-workout snack at least 30 minutes before you plan to start exercising. This should not be a heavy meal but a healthy snack with protein and carbohydrates. You should eat something that will be digested and absorbed more quickly. Heavy food will go undigested by the time your workout starts; leading to discomfort, cramps and sluggishness. If you exercise in the morning, have your pre-work out snack within 30 minutes of waking up. For those exercising in the evening, an evening snack can help fuel out a workout. Take this 20 to 30 minutes before exercise.

Intensity

If you are doing light yoga stretches or going for a short walk, you do not need to pile up on calories. This can defeat the whole purpose of the exercise and having a snack. You don’t want your body to use extra energy on digestion when you need it to perform. If you plan to burn 250-300 calories, keep your snack below 100 calories.

You can fuel up your pre-workout nutrition plan with these recipes:

1. Yogurt parfait

Ingredients:
•    ½ cup yogurt (unsweetened and unflavoured)
•    ¼ cup cereal (roasted oats or bran flakes)
•    1 tbsp. chopped fresh fruit

Method:
Spoon yogurt into a cup and top with cereal and fruit

2. Fruit shake

Ingredients:
•    150 ml milk
•    ¼ cup berries (strawberries/ blueberries)

Method:
Blend milk and berries together to create a shake

3. Nut butter with apples

Ingredients:
•    1 medium sized apple
•    ½ tsp. homemade peanut or almond butter

Method:
Slice apple and smear butter over the pieces

4. Fruit bowl

Ingredients:
•    1 bowl mixed fresh low calorie fruits (oranges, musambi, guava, watermelon, apple, pomegranate seeds etc.)
•    1 tsp. roasted crumbled paneer/ tofu

Method:
•    Chop fruits and toss with crumbled paneer or tofu.

5. Peanut butter toast

Ingredients:
•    1 slice brown bread
•    ½ tsp. home-made peanut butter
•    ½ a banana- sliced

Method:
Toast bread and smear peanut butter, top with sliced banana

6. Veggie omelette

Ingredients:
•    1-2 egg whites
•    1/ 2 cup mixed vegetables – capsicum, shredded carrot, mushroom, onions, tomato
•    ½ tsp. vegetable oil.
•    Salt and pepper- to taste

Method:
1.    Whip egg whites with salt and pepper
2.    Preheat a non-stick tava and drizzle with oil
3.    Pour egg white mixture into tava and top with vegetables
4.    Cook until browned on one side and flip over and cook well on the other side

7. Mixed veg salad

Ingredients:
•    1 cup mixed raw vegetables of your choice
•    1 boiled egg white (optional)
•    ¼ tsp. olive oil
•    Salt and pepper- to taste

Method:
1.    Slice vegetables and toss with olive oil, salt and pepper
2.    If you use egg, slice the egg white over the salad and toss well to combine

8. Oats blend

Ingredients:
•    150 ml cow’s milk
•    5-6 pre-soaked almonds
•    2 tbsp. dry roasted oats
•    A few drops of honey

Method:
Blend milk along with almonds and oats in a mixie until it thickens, add honey and stir.

9. Vegetable sticks with hummus

Ingredients:
•    ½ cup sliced vegetable sticks (cucumber, beetroot, carrot, celery)
•    1tbsp. Hummus

(Hummus recipe)
Ingredients:
•    1 cup boiled and cooled chick peas (channa)
•    1-2 cloves garlic
•    1 tbsp. olive oil
•    1 tablespoon fresh lemon juice
•    1 tablespoon tahini (sesame seed paste; optional)
•    Salt- to taste
•    1/4 teaspoon red chilli flakes (paprika)

Method:
1.    In a food processor or mixie, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using), and salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
2.    Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving.

10. Trail Mix

Ingredients:
•    4 almonds
•    2 walnuts
•    2 pistas
•    4 macadamia nuts
•    ½ tsp. dark chocolate chips

Method:
Combine all ingredients and store in an airtight container