Your stamina determines how well your day is going to be. It affects your mood, work, and especially your workout. To get better results from your workout schedule, you need to ensure that you have enough strength to carry it out.

Getting drained early on or not being able to achieve the required intensity might hamper your progress. You need enough mental and physical energy to complete a proper workout session. Each session does not ask a lot out of you physically but also mentally.

Here are 5 pre-workout foods that can help you boost your stamina and ensure you have a fruitful workout session.

1.) Banana – One of the most popular pre-workout snacks to increase your stamina is a banana. They are not only tasty, convenient, and portable but also loaded with carbohydrates and simple to digest. Additionally, they are quite healthy and may provide additional advantages for exercising due to their high potassium content. They assist you in getting the potassium you need because low potassium levels might make you less energized and resilient. They also assist in enhancing muscle performance and preventing cramping. They can also give your body long-lasting energy without making you feel sluggish or upsetting your stomach.

2.) Dates – Despite having a lot of sugar, they don’t cause a sharp blood sugar surge. 21 grams of carbs are found in one ounce (28 grams) of organic medjool dates. 1.9 grams of dietary fibre and 18.6 grams of naturally occurring sugars, including fructose, glucose, and sucrose, are included in the number of carbohydrates. Dates are a common source of energy for plant-based long-distance athletes before or even during exercises.

3.) Oatmeal – The best pre-exercise food is oatmeal for people who intend to do a demanding workout. Oats are a slow-digesting food that gives your body the carbohydrate support it needs for exercise. Oats make a fantastic breakfast item and are also wonderfully healthy and filling. Before working out, sitting down to an oatmeal breakfast will enable you to consume fewer calories and shed pounds. Furthermore, oatmeal is the ideal food for continuous release because it is high in protein, low in fat, and high in fibre. Iron and manganese are abundant in vitamins and minerals that will provide you with the energy you need for a short or even a long workout.

4.) Fruits – While bananas and dates have been mentioned, there are numerous other fruits, like mixed berries, apples, and others that can serve as a terrific pre-workout snack to increase your stamina. Fruit can help offer the energy and nutrition you need to boost performance before a workout, whether as a snack or as part of a meal. Fruits naturally contain sugar, and glucose, which fuels both your brain and the majority of your muscles during shorter, more intensive exercises, and is a necessary fuel for exercise. Carbohydrates, which are especially abundant in fruit, are where this natural sugar is derived from.

5.) Eggs –  Many studies have documented the potential of pre-workout protein consumption to improve athletic performance. For muscle fibre regeneration and strength development, eating eggs before working out is good. With only 70 to 100 calories per egg, based on the size, they are low in calories. Additionally, eggs are a fantastic source of key nutrients like folic acid, vitamin A, vitamin D, and necessary amino acids. Egg consumption can enhance fat burning during exercise. Including carbs such as fruits or smoothies can help to increase muscle protein synthesis.

The Ideal Time to Eat a Pre-Work Snack

It is advised to have a small food that is high in carbohydrates an hour before going out but avoid eating anything 15 minutes beforehand to give your body time to digest. Prior to your activity, drinking enough water is also essential. You can lose strength, concentrate, and cramp up if you become mildly dehydrated from sweating. Sip water periodically during the day and before working out, but avoid drinking a lot immediately before because it could make you feel sluggish and bloated.

Key Takeaways

It’s acceptable to try several pre-workout eating regimens to find which ones suit you the most. Even though evidence on whether fasting exercises significantly enhance fat burning is conflicting, some people love them.

In the end, it’s a good idea to adopt whatever eating practices will provide you with the energy to function at your peak. This is a very personal matter, and each individual needs to test themselves to determine how their body feels best.

About the Author:

Functional Nutritionist Mugdha Pradhan, CEO & Founder, iThrive

Mugdha Pradhan, CEO & Founder of iThrive, TedX speaker, Serial Entrepreneur, Author, and Orator has a Master’s Degree in Nutrition. A few years ago, when she struggled with her personal health issues, learning the nuances of Functional Medicine transformed Mugdha’s health and made her fit, happy and healthy. She moved from Canada to introduce Functional Nutrition for the first time in India through iThrive – Healing & Beyond in 2019.

Mugdha also delivered a Ted talk in 2019 about how she dared to reinvent the current healthcare model to reverse the chronic disease epidemic. iThrive is centred on the concept of food as a tool for disease treatment. ‘How I dared to reinvent the current healthcare model to reverse the chronic disease epidemic,’ says Mugdha, following a period of ill health, she was inspired to change her life for the better and began researching the functional nutritive powers of food – an approach that is revolutionizing the nutrition industry.

iThrive is a health and wellness startup that focuses on reversing chronic health conditions and lifestyle diseases through Functional Nutrition using root cause analysis. It is backed by a team of highly qualified functional nutritionists that help people in reversing a multitude of health dysfunctions through their expertise, science-backed functional nutrition coaching and real-time response.

iThrive recently raised $350,000 in a pre-Series A round, which will be used to accelerate iThrive’s growth and scale all three verticals with technology: iThrive, iThrive Essentials & iThrive Academy.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


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