Fruit is good for you, yes. And because fruit is quick to digest and can be eaten on the go, it’s a great pre-workout snack.
However, some options are better than others. Rich in vitamins and nutrients, the best pre-workout fruits provide you with energy and blood regulation. And because fruit is quick to digest and can be eaten on the go, it’s a great pre-workout snack.
Why Have a Pre-Workout Snack?
Pre-workout snacks serve a number of purposes:
Prevents hypoglycemia, or low blood sugar, which can cause symptoms such as dizziness, lightheadedness and general fatigue—all of which can make even the easiest run unpleasant.
Absorbs some acid, which helps settle your stomach while curbing hunger.
Allows you to top off your muscle glycogen stores and also contribute direct fuel for your working muscles.
The time frame between snacking and working out is a matter of personal experimentation. A general rule of thumb: the closer to the workout you are, the smaller and simpler your snack should be.
Why Choose Fruit?
Fruits are considered simple carbohydrates, meaning they provide fuel to muscles faster than slower-digesting complex carbohydrates like whole grain breads and pasta. Carbohydrates are the major fuel source for muscles, making fruit an excellent pre-workout snack.
Still, the fiber in fruit slows digestion enough that you don’t experience a sugar spike followed by a crash.
Which is why you should wash and eat your fruit with skin on!
Fruit juices and dried fruits are much more concentrated sources of sugar, calories and carbohydrates and may lead to blood sugar spikes if not consumed with complex carbohydrates or a protein source.
Many fruits have high water content as well, which means they can help meet your workout hydration needs. Here are some of the best fruits to choose from;
These are a staple fruit for many athletes. They’re a portable, relatively inexpensive, available year-round, and easy to digested. What’s more, bananas are an energy-dense fruit, providing roughly 100 calories and 25 grams of carbohydrate.
Bananas are best known for their potassium content. Potassium is lost through sweat during extended workouts or when exercising in extreme heat. Consuming potassium-rich foods before and after these types of workouts can offset some of those loses and help prevent cramping.
-Similar fruits: mangoes, papayas
Though oranges are lower in carbohydrate and calorie content than some other options, their high water content is a valuable contribution to your workout. Additionally, oranges are an excellent source of vitamin C, which helps reduce inflammation and aids in the absorption of iron from plant foods.
Orange juice is a highly concentrated source of calories—nearly four oranges go into one 8-ounce glass. And, because it lacks fiber, it’s digested quicker than a whole orange, and can cause a blood sugar spike. Choose a whole orange whenever possible, or drink a small serving of juice and pair it with a complex carbohydrate or protein source to help slow the carbohydrate release.
-Similar fruits: grapefruit, tangerines and mandarin oranges
Apples provide about 20 grams of carbs per serving, and like bananas, they’re portable and available all year. Research has shown that the polyphenols and flavonoids found in apples can help regulate blood sugar and prevent blood sugar spikes. Similar research found the apple’s ability to decrease the risk of asthma symptoms thanks to a number of antioxidant and anti-inflammatory mechanisms.
Like oranges, strawberries are rich in vitamin C, which supports a healthy immune system. It also helps prevent infections and illness—avoiding these is a crucial part of any performance plan. Strawberries are also high in a variety of antioxidant and anti-inflammatory phytonutrients. These nutrients impart important cardiovascular benefits and help control blood sugar.
-Similar fruits: raspberries, blackberries and blueberries
Fresh watermelon is available in the summer and serves as a tasty and refreshing pre-workout snack. Watermelon scores high in the nutrient department and is a good source of vitamin C, carbohydrates and water. It’s also high in the phytonutrient lycopene, important for cardiovascular and bone health.
I am here to tell you a story about how this program changed my life – and why you should let it change yours also.
I came to the gym, I did my thing
I wasn’t unhappy.
But I wasn’t motivated either.
I was lacking something. I needed a goal – a challenge.
So, I signed up for the 12-week program (then called the PBT – now called the Ultimate Body Blitz)
I gave myself a goal – I wanted a nice butt and a bikini ready body.
And I was going to reward for myself – a professional photo shoot at the end.
I VIVIDLY remember that feeling after finishing the photo shoot.
I came running into the house to show Dion the photo that the photographer had printed off for me to take home straight away .. I could not believe what I looked like!! It felt amazing.
I’ve said this before…
There is no better feeling, then the feeling of reaching a goal you set yourself… (that seemed out of reach) .. it was like a drug.
So I had an addiction .. and I wanted to feel this way again.
If I could do that what else can I do?
So in 2008 I made the decision to compete in the INBA women’s figure body building competition.
This was a bit longer than 12 weeks, closer to 12 months, but the same rules applied .. a goal, a reward, and a plan.
After Winning the INBA national title – that same amazing feeling was back… I’d had another hit!
I thought I was over it – thought I could focus on other things in my life.
Dion and I bought our family home,
We got married on a Fijian island,
And we created 2 of the most adorable boys you will ever meet!
(And not necessarily in that order… )
The addiction I had now – was taking baby photos, drinking wine and learning how to drive a car with no sleep.
I wasn’t at the gym. I had no time.
I was busy, Running a florist, controlling two kids, trying to look after a husband, keep a clean house, pay bills blah blah blah …
By the time I managed to get everyone fed, dressed & out of the house, I would get through half a day – if I’m lucky – at work with 2 kids.. Where I was breastfeeding one kid, while the other one was pulling stock off the shelves … not to mention trying to do flower deliveries with 2 kids in the car…
Then we would get home, I would argue with Jax over what he is going to eat, clean up the 3 x 3-meter mess he makes after eating, and then I would need to cook something awesome for dinner for my darling husband.
All the while, hanging out the 18th load of washing that day and cleaning up dirty nappies ..baby vomit .. doing dishes .
Then if I’m lucky – I can shower… maybe sleep before having to feed Jonas again…
Yeah – I had no time.
And I know I was not alone – there are plenty of us who can relate to this….
But I was ok – I was still getting some exercise in.
Vacuuming .. that’s exercise.
Jonas weighed 10 kilos – that was weight lifting.
Hanging out the washing for an hour – was like 20 should presses…
So yeah – I was working out still…
Then one day I stopped and looked in the mirror.
I remember looking at myself and was genuinely shocked.
I know – I know …
I have 2 wonderful kids, a healthy family, a lovely home … I am very blessed. But … I felt miserable with the way I looked.
I had become unhappy, angry, tired .. I was diagnosed postnatal.
SO .. It was time to change. Somethings HAD TO change.
I needed a goal .. I needed something for me .. My addiction was back.
Coincidently, one afternoon not too long after this. Dion calls me.
He mentions that he had heard about INBA running a new division, a “Bikini Momma” division – for mums who have had kids and want to get back on stage.
The hint was subtle I know….
After I hung up on him,
I sent him an email.
“Honey, Let’s do it. I’m in”.
Signed, your wife, Miss Bikini Momma 2013″
Jonas was 3 months old – I had exactly 12 weeks.
But I was already there .. I had already decided. Because I already believed it.
I WAS MISS BIKINI MOMMA 2013.
A Goal, An End Game, and a Plan.
So what tools did I need?? There was 5.
A REMINDER / MY MOTIVATION
My reason – A photo of me on stage in 2008 – to remind me how it felt to achieve a goal… my addiction
MY TRAINING DIARY
To monitor my progress – measurements, weights, maltron testing. As you see your body change, both on paper and in your clothes, this motivates you to go harder.
MY GYM BUDDY
a hubby/partner/friend to support you – YOU HAVE TO HAVE FUN. 6am body attack IS FUN! Some of my closest friends are from training at VIVA, they all play a part in my training, and are now important parts of my life.
Register and go to them – allow yourself to be inspired.
You can and will learn so much more, stay focused & be educated!
A PUSH_COACH MEET THE NEW MAN OR WOMAN IN YOUR LIFE! Not only are these guys the answers to my last 4 tips, but they know all the answers to! Everything from nutrition, helping you set goals, to holding you accountable to your goals, to motivating you throughout your training to reach your goals. And YES they will always make training enjoyable!
So – It was 12 weeks – all I needed was a half hour a day – can I manage this? With a business, kids, husband, household duties?
It would be a struggle. Was Is it worth it?
The time, The money, The effort ..?
Am I worth it?
YES, I AM.
YES, I AM WORTH IT.
And so are you.
I remember being on stage with 10 other mums, sizing them up, looking at the judges, wondering how I look, wondering what they are thinking, wondering how I will place….
And then I hear my 2-year-old son in the audience somewhere, cheering me on.
And I realized – that I actually didn’t care where I placed –
I had done it.
I was looking great, I was feeling great, I was no longer depressed & I was inspiring my children and others.
I had done it.
AND THERE IS NO BETTER FEELING – THAN REACHING A GOAL YOU SET YOURSELF.