Easy and affordable pre-workout snack for Indians

Exercising comes in many forms. Weightlifting, running, zumba, body weight training, and pilates are some popular exercise routines. Exercise has to be coupled with a healthy diet for better results. In a country like India, this gives rise to a pressing concern - what to eat? Since the health and fitness industry is fairly new in our country, people are not as well versed in the art of dieting as in many other countries. Pre workout snack or meal is a popular term in the field of exercising, and is considered crucial for better results. While researching for pre workout snacks, the internet will give you results like avocados, granola, Greek yogurt, or quinoa. Let’s face it, the average Indian does not consume such foods.

Before we get to the best pre workout snacks for the Indian palate, it is important to understand what and how to eat before working out. First of all, your main aim should be to get in carbs and protein. Carbs are important for any kind of workout as it fuels your body with energy, and will keep you going. If you are going for a weightlifting or high intensity workout session, be sure to load up on some proteins as well. When doing strength training, small tears are created in the muscle fibers, which are repaired with the help of protein. Secondly, eat the right amount at the right time. You wouldn’t want to eat heavy foods too close to your workout. The best time to eat is thirty to sixty minutes before your workout. So without further ado, here are some pre workout combos for Indians.

This combination is popular worldwide. Bananas are known to be an energy powerhouse. They are rich in carbs and potassium, and support nerve and muscle function. Add a tablespoon of natural and unsweetened peanut butter, and you have a high carb and high protein pre workout snack.

Oats are full of fiber, which release the carbohydrates slowly, keeping you energized for longer. Oats are also high in protein and many other nutrients. Add a handful of nuts and chopped fruits and you are presented with the perfect pre workout oatmeal. Use toned milk instead of full cream milk to reduce the fat.

Everyone loves a healthy breakfast. How about eating two popular Indian breakfasts before your workout? Most cooks know how to make upma and poha, so don’t shy away from getting them prepared. Poha and upma are both light snacks that are packed with nutrition. They provide well rounded nutrition in the form of carbs, fiber, protein, and other vitamins to fuel the body. Add a boiled egg to add more protein, in case of a more rigorous workout.

You might want to eat this one at least an hour before your workout. Paneer high in protein and contains conjugated linoleic acid, which promotes weight loss by increasing the fat burning process. Having it with roti gives you a good amount of carbs, something that paneer lacks. You can also try putting the paneer on the roti and making a roll.

Dahi is high in calcium and protein, and is easy to digest. It is a much lighter snack compared to the other snacks on the list, so if you’re going for a strength training session, you might want to add a handful of dry fruits like walnuts, almonds, or raisins to give you some extra protein and energy boost.

Again, this is a suitable pre workout snack for lighter sessions like yoga or pilates. Apples are high in fiber, thereby slow the rate of carbohydrates being released, keeping you going for longer. Apples also contain a whopping 86% water, so they keep you hydrated too. You can add other assortments to the apple like honey, dry fruits, or peanut butter to increase the carbs or protein intake.

Most people do not bother buying sweet potato. But that’s alright, regular boiled potato shall suffice. Both are almost equally healthy, and are equally beneficial to consume before working out. Sweet potato, as the name would suggest, contains a little more sugar than the regular potato, but also makes for a tastier snack. Both contain a good amount of protein, carbs, and fiber. To make a more nutritious snack, throw in egg whites, or a whole egg if you can digest a heavier meal before your workout.

Chicken is best consumed boiled, because other preparations use a lot of masala which might make your stomach feel uncomfortable. Chicken and rice compliment each other nutritionally and taste wise. It is a perfect combo of protein and carbs, and is a go to pre and post workout snack by a lot of bodybuilders. Do not consume too much chicken before your workout though, as it might make you feel queasy. Just a small bowl is sufficient.

Finally, it’s a good idea to ditch solids, and go for liquids. Pre workout snacks are not a necessity, so don’t worry about not consuming a ‘whole meal’. Shake ideas include peanut butter and banana shake or oats shake, both of which will provide high protein and carbs. Blend two or three of your favourite fruits like banana, apple or mango to make a high energy smoothie. Maybe add a scoop of protein powder if you consume supplements.

There is a myriad of healthy snacks that Indian menus have to offer. You don’t have to spend money unnecessarily on expensive foreign foods. We are quite self sufficient when it comes to local food. Remember to time your pre workout snack according to your comfort and digestion, and don’t go overboard with the quantity. Don’t worry if you’re late from work and have to rush for your workout, and end up skipping your pre workout snack. Your body has energy reserves which it utilizes when needed for refueling. So don’t sweat thinking so much about what to eat before working out, leave the sweating for your workout.