Fuel Your Workout with These Power Carbohydrate Snacks
Whether you’re a seasoned athlete or just beginning your fitness journey, the right pre-training carbohydrates can make or break your workout. Carbs are the primary fuel source for high-intensity exercise, and selecting the right types can enhance your performance, stamina, and recovery (1). In this post, we’ll explore the top 7 pre-training carbohydrates, including both natural and supplement options, to help you power through your workouts with energy and efficiency.
1. Bananas: Nature’s Energy Bar
Bananas are a classic pre-workout snack and for a good reason. They’re rich in easily digestible carbohydrates, with about 27 grams of carbs per medium banana. Bananas also provide a good dose of potassium, which helps maintain nerve and muscle function during exercise. Their natural sugars offer a quick energy boost, making them an excellent choice before a morning run or a strength training session.
How to Use: Eat a banana 30-60 minutes before your workout. Pair it with a small amount of protein, like a tablespoon of peanut butter, for a balanced snack that will keep you energized without weighing you down. If you are less than 30 minutes from training, you can skip the peanut butter.
2. Oats: Slow-Release Energy
Oats are a complex carbohydrate, meaning they provide a slow and steady release of energy, perfect for sustaining longer workouts. A half-cup of rolled oats contains about 27 grams of carbs. They’re also packed with fiber, which helps to keep you full and satisfied.
How to Use: Enjoy a bowl of oatmeal about 1-2 hours before your workout. Add some honey or fruit to increase the carb content and enhance the flavor. Overnight oats are a convenient option if you’re on the go. A go to pre-race breakfast!
Here is a great Healthy Oatmeal and Fruit recipes from Forks and Knives to try.
3. Sweet Potatoes: Nutrient-Dense Underrated Fuel
Sweet potatoes are another fantastic source of complex carbs, providing about 24 grams of carbohydrates per medium potato. They’re rich in vitamins A and C, and their fiber content helps regulate blood sugar levels, ensuring you have a steady supply of energy during your workout.
How to Use: Roast a sweet potato and eat it about 2 hours before exercising. Pair it with a lean protein source like grilled chicken or tofu to create a balanced pre-workout meal. Most sweet potatoes are a perfect portion of carbohydrates too!
4. Dextrose: Quick and Efficient Supplement
Dextrose is a simple sugar derived from corn and is a popular ingredient in many sports supplements. It’s quickly absorbed by the body, making it an ideal carb source for immediate energy. Since dextrose is rapidly digested, it’s perfect for high-intensity workouts where you need an immediate energy boost.
How to Use: Mix dextrose powder with water or your favorite pre-workout drink 15-30 minutes before training. Start with a small amount, around 20-30 grams, to gauge how your body reacts.
Personally, I choose the NOW Foods Dextrose powder.
5. Rice Cakes: Light and Easily Digestible
Rice cakes are a popular pre-workout snack, especially for those who prefer a lighter option that won’t sit heavily in the stomach. Each rice cake provides about 7 grams of carbs, and they can be topped with various options to boost their carb content.
The best part is they commonly don’t result in any gut or stomach issues for runs.
How to Use: Top rice cakes with a spread of honey, jam, or almond butter for a quick and easy snack about 30 minutes before your workout. You can also add sliced banana or apple for additional carbs and flavor.
Visit Quaker Oats for some different rice cake recipes to try!
6. Maltodextrin: The Power Supplement
Maltodextrin is another carbohydrate supplement that’s commonly used by athletes. It’s made from corn, rice, or potato starch and is absorbed almost as quickly as dextrose. Maltodextrin is often found in sports drinks and gels because it helps to replenish glycogen stores during and after exercise.
How to Use: Mix maltodextrin powder into your pre-workout shake or drink about 30 minutes before you hit the gym. It’s an excellent option for endurance athletes who need sustained energy during prolonged training sessions.
7. Dried Fruit: Portable and Packed with Energy
Dried fruit, such as raisins, dates, or apricots, is a concentrated source of carbohydrates, making it an excellent choice for a quick energy boost. A small handful of raisins or dates can provide about 30-40 grams of carbs, making them perfect for a pre-workout snack.
How to Use: Eat a small handful of dried fruit about 30-60 minutes before your workout. Combine them with a few nuts for a mix of carbs and healthy fats that will keep you energized and focused.
Why Carbohydrates Matter Before Training
Carbohydrates are the body’s preferred source of energy, especially during high-intensity workouts. When you consume carbs before exercising, they’re broken down into glucose, which is then stored as glycogen in your muscles and liver. This glycogen is what your body taps into during exercise to keep your muscles fueled and functioning at their best.
The timing and type of carbohydrate you consume can significantly impact your performance. Simple carbs like dextrose and maltodextrin provide immediate energy and are ideal for quick, high-intensity workouts. Complex carbs like oats and sweet potatoes release energy slowly, making them better suited for longer, more endurance-based activities.
Tips for Optimizing Your Pre-Training Carbohydrate Intake
- Timing is Key: For best results, consume your pre-training carbs about 30 minutes to 2 hours before your workout, depending on the type of carb and the intensity of your exercise.
- Portion Control: Too many carbs can leave you feeling sluggish, while too few can result in early fatigue. Experiment with different types and amounts to find what works best for you.
- Combine with Protein: Pairing carbs with a small amount of protein can help sustain your energy levels throughout your workout.
Take-A-Ways
Choosing the right pre-training carbohydrates can elevate your workout performance and help you reach your fitness goals. Whether you prefer natural sources like bananas and sweet potatoes or supplements like dextrose and maltodextrin, the key is to fuel your body with the energy it needs to perform at its best. Experiment with these options to find the perfect pre-workout fuel that works for you, and watch your training sessions improve.
If you are having trouble with nutrient timing you can check out our ultimate Carbohydrate Loading Guidebook, that not only talks about carb loading but also what and how to use carbs in your training. Or you can schedule a consultation call for a FREE 10-15 min conversation to see if 1-on-1 nutrition is great option for you.
References
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. doi: 10.1080/02640414.2011.585473. Epub 2011 Jun 9. PMID: 21660838.
