6.5.17

Fuel the Right Way Before Your Workout

We’ve all done it before.

You sat at your desk in class all day just waiting for the final bell to ring, dismissing you to your afterschool workout. You get into the gym and begin your training routine, and as you start to kick up the intensity your stomach begins growling.

You realize you last ate during your 11:30 lunch hour, and now you’re taking on your workout with an empty stomach.

Ouch.

Not only is your stomach growling, but you become weak, get distracted, and cause your body to break down muscle to give it energy, instead of building it. None of which are recipes for success in the weight room.

In order to give your body an opportunity for a good workout, it all starts with fueling properly. This means eating a small meal or snack 30 minutes to an hour before your physical activity.

One of the best pre-workout snacks you can have is the simple, classic peanut butter and jelly sandwich, an easily digestible and tasty treat with plenty of protein and calories to keep you fueled.

To go along with the classic PBJ, a number of other peanut butter sandwich creations can be made for pre-workout fuel as well. Here are three of our favorite recipes from our partner Stack.com:

  1. Peanut Butter and Banana Waffle Taco

 Ingredients:

  • 1 Special K frozen waffle
  • 2 tbsp. natural peanut butter
  • 1 medium banana
  • 1 tsp. honey

Directions:

  1. Toast the waffle to personal preference
  2. Spread peanut butter evenly over the waffle
  3. Place banana in waffle’s center
  4. Fold waffle in half with banana in center

Nutrition Information:

Calories: 376.33
Fat: 17.55 g
Carbohydrates: 51.67 g
Protein: 10.1 g

  1. Peanut Butter and Apple Quesadilla

Ingredients:

  • 1 100% whole-wheat tortilla
  • 2 tbsp. natural peanut butter
  • 1 small apple
  • 1 tsp. of honey

Directions:

  1. Place a pan over medium heat and spray with non-stick cooking spray
  2. Spread peanut butter evenly over tortilla
  3. Slice apple into thin slices and divide evenly on half the tortilla
  4. Drizzle honey evenly over tortilla
  5. Fold tortilla in half
  6. Place tortilla on pan and grill until it starts to brown — flip over and repeat

Nutrition Information:

Calories: 383.33
Fat: 16.67 g
Carbohydrates: 54.67 g
Protein: 10.78 g

  1. Peanut Butter and Banana Wrap

Ingredients:

  • 1 100% whole-wheat tortilla
  • 2 tbsp. natural peanut butter
  • 1 medium banana
  • 1 tsp. honey

Directions:

  1. Spread peanut butter evenly over the tortilla
  2. Drizzle honey evenly over the tortilla
  3. Place banana on tortilla’s edge
  4. Roll the tortilla with the banana until completely covered

Nutritional Information:

Calories: 393.33
Fat: 16.75 g
Carbohydrates: 56.21 g
Protein: 11.46 g

Although peanut butter is a great pre-workout snack, we know some may not enjoy it and others may be allergic. Other options like a small bowl of healthy cereal, yogurt, dried fruit, oatmeal, or even a fruit smoothie are also easily digestible foods that won’t upset your stomach, and can give you the needed protein.

So next week while working on homework in your afternoon study hall, take a few minutes to refuel before your workout with a healthy and protein-packed snack!

Leave a Reply

Your email address will not be published. Required fields are marked *

Benefits Of The Classic Pull-Up

When it comes to building your muscles and becoming a better overall athlete, working on your upper body strength is an important piece of the puzzle.

Celebrate The International Day Of Yoga The Right Way

Eastbay is marking the 3rd annual International Day of Yoga (IDoY) with a collection of gear that can help you begin to discover the benefits this exercise has for any sport.

The Jordan Trunner LX: Substance & Style

Usually when Jordan Brand dips into its legendary archives, it returns with on-court classics. This...

Leonard Fournette

What to Expect from Leonard Fournette in Year One

Leonard Fournette had to compete and fight to be a starter in college. Nothing was handed to him at the next level, either, and he needed to earn my snaps.

PB&J Nutrition

Fuel the Right Way Before Your Workout

While working on homework in your afternoon study hall, take a few minutes to refuel before your workout with a healthy and protein-packed snack!

Dennis Tinnon: Against All Odds

Dennis Tinnon, took the long road to success. His path toward a professional basketball career was a winding one that included more than a few self-inflicted roadblocks.

Training With Resistance Bands

The resistance band is a simple stretchy tool that's a great addition to any workout.

How To Rehab After An Injury

No matter how much preparation and training is done by a young athlete, many times injuries cannot be avoided, and can require months of serious rehab.

Building Explosiveness with Box Jumps

Explosiveness. This trait is something that every athlete looks to improve in their training, no matter what sport they play.

Eddie Jackson: Staying Hungry

As serious athletes like former University of Alabama safety Eddie Jackson get to the varsity level, their respective sport begins to become a part of their life.

The Benefits of Foam Rolling

Check out the huge benefits of foam rolling.

Eddie Jackson: Leading By Example

NFL player Eddie Jackson had great mentors in college to make sure he was headed in the right direction.

See More