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COFFEE coffee : best pre workout snacks Coffee is actually a prepared drink made up with coffee beans, seeds of berries from certain coffee species. It contains high amount of caffeine which make our brain more alert and active. It also raises energy levels which reduces fatigue and let you do more reps and sets. Main effect of coffee on body is increasing temporary sense of wakefulness and alertness. But keep in mind that it may cause you problems such as : low quality sleep, insomnia, and addiction if not taken optimally. It can also cause uncomfortable symptoms such as increase feeling of agitation and acid in stomach which leads to upset digestion or stomach burn. HOW MUCH TO TAKE A regular cup of 300ml contains around 120mg of caffeine. To put it simple, 1-2 cup a day is enough if you are taking it as a pre workout. And if you are taking it casually then, only a cup a day is more than enough. ENERGY DRINKS energy drinks Energy drinks is a type of processed drink used to increase energy levels in body. It contains stimulant ingredients, usually caffeine which is the main factor which increases energy levels in body. Most of the energy drinks contains high amount of caffeine which can be harmful if taken too much. However, an usual amount of energy drink may not be harmful and can give temporary boost of energy for a long duration. These drinks may or may not by carbonated they also contain other substances such as sugar, amino acids, herbal extracts, and taurine. So, make sure not to drink too much energy drinks and even a single can of drink if you are under 14. It may cause severe problems such as obesity, upset digestion, and diarrhea which is not good for your health. HOW MUCH TO DRINK If you decide to drink energy drinks in a form of pre workout snacks then you should not go more than 400-500ml a day. Or if you are drinking it just casually then you should go for an average size of can once in 2 days. WHEATGRASS JUICE Wheat grass juice : pre workout snacks Wheat grass juice is actually a drink made up of Triticum aestivum plant, also known as wheatgrass. Wheat grass is regarded as super potent and may have several benefits including weight loss, decreases inflammation, low sugar levels, and lower cholesterol. Since, it may contains enzymes and other nutrients, it can increase energy levels and testosterone levels in body. It can be one of the best pre workout snacks if you do workout in morning. Studies have shown that wheatgrass juice is best in morning because it keep you refreshing and increases energy levels. HOW MUCH TO DRINK The recommended dosage of wheatgrass juice is 300-400ml per day. It does not have any major side effects so you can drink it daily. FOOD YOGHURT yoghurt Yoghurt also known as Dahi, is actually a food prepared from fermentation of cow milk or buffalo milk by a specific type of bacteria. It is mainly consumed for high amount of protein and enzymes to cool down the stomach during heat burn or stomach burn. It also contains natural sugar which breaks down in the form of glucose. The glucose, as a crucial part for energy, increases the energy levels in body which keep you refresh and active throughout the day. HOW MUCH TO TAKE A regular size of bowl or 150-200 gm of yoghurt is essential for not only as pre workout snacks but also for daily nutrition. BANANA banana : good pre workout snacks Banana is usually consumed for its several benefits and high amount of protein. It contains lots of nutrients, vitamins, and enzymes, crucial for everyday need of body. This fruit is available all months in a year and most of the health consultants and fitness freaks consider it as super food. A regular size banana can contain upto 2-3gm of protein which is essential for everyday need. A recent study have shown that 1-2 regular size banana can give you an enormous boost of energy which is adequate for your whole workout. Eating banana before workout can help you giving endurance and strength to complete your sets and even after that you’ll have much energy remaining. HOW MUCH TO EAT Eating 2-3 banana before workout can help you in increasing endurance and strength to complete your exercises. But keep in mind that do not over eat just before workout. It will make you puke when you will perform exercises. ENERGY/GRANOLA BARS energy bars Energy bar also known as granola bar, basically a bar made up of high energy ingredients such as cereals, oats, etc. It targets at people who need quick energy but do not have time for proper meal. These bars provide quick energy and protein which is required by the body everyday. It may or may not contain sugar, which breaks-down as glucose which provide energy to the body. Many energy bar can contain cocoa or chocolate which may have high amount of caffeine. As we have discussed about the caffeine, it provides alertness and wakefulness to the body. It is also helpful in reducing fatigue during workout, that is why people prefer it as pre workout snacks. HOW MUCH TO EAT A regular size of protein can typically range from 30-40gram. It may contain upto 3gm of caffeine which is more than enough. So, keep your consuming range from 1-2 bar a day. Also, it may also contain high amount of sugar so, if you are on a diet or avoiding sugar then do not go for energy bars. PEOPLE ALSO SEARCHED FOR: BEST UPPER ABS EXERCISES EXERCISE TO GET BIG LEGS HOW TO GET BIG ARMS HOW TO DO PULL UPS SPINACH spinach Spinach is a type of leafy green flowering plant beneficial in many ways. It contains several other nutrients and minerals along with folic acid, iron, and carotenoids. Spinach contains high amount of iron which is essential in formation of energy in body. It may also be helpful to get extra endurance and strength which is crucial for workout. This food is shown to reduce muscle soreness in muscle and increasing energy levels. Since, spinach acts as a base, it reduces burning sensation in muscle due to lactic acid. It is super green food which may also be beneficial in curing cramps we get after workout or high intensity training. HOW MUCH TO EAT You should go for 100-200 gm of boiled spinach tossed with salt and honey. This much amount will be adequate for strength and muscle training. DRIED FRUIT AND NUTS mixed dried fruit Dried fruit is actually a good source of various vitamins and nutrients which is crucial for our body. It is basically a fruit of which majority of water content is reduced through direct sunlight, or through the use of specialized dryer. Dried fruit is best pre workout and post workout snacks because it provides too much energy and sharpen your brain and keep it focused which help you in workout and such. Thus, eating dried fruits or nuts can be beneficial in many ways and it also contain essential nut oils which is good for heart and body. Keep this in mind that, over eating can increase your metabolism rate which can cause acnes and headaches or other problems due to cholesterol. HOW MUCH TO EAT A handful of dried fruit or nuts in a day can be beneficial for energy levels and helpful as pre workout. Read more