What to eat before training?! What to avoid?! ARGH! A snack with a little carb won’t kill ya—even if it’s before a workout! Calories, including those from carbs, pre-workout can preserve our health and aid in performance. On the other hand, there are times when going low-carb before a workout totally makes sense (just make sure you re-fuel your carbs appropriately).

Below I provide you with a list that combines homemade snacks (made with whole foods!) and approved packaged “convenience” snacks that are made with quality ingredients. Always keep packaged convenience foods (e.g. bars) to a minimum, even if they’re healthy. The following is a list of 8 things to avoid:

What to Avoid

  • Sugar bombs or carb bombs*
    • E.g. Watch out for bars that, even if they’re labeled as “healthy,” are just refined junk (e.g. a lot of commercial granola bars, etc.).
  • Refined carbs or baked goods*
    • E.g. breads, pastries, pastas, baked goods, etc.
  • Anything with artificial sweeteners
  • Gluten—In some people, gluten can be a gut irritant and contribute to inflammation/GI Distress; find out if this is you and if so avoid it pre-workout (and probably in general!)
  • Gels, sports drinks, or very sugary sports nutrition products
  • FODMAP-rich foods—not bad in general, but could cause bloating and gas.
    • This includes anything high in fructose or maltodextrin (e.g. sports nutrition products!)
    • Check out the Monash food app or other online resources for a list of FODMAP foods.
    • FODMAP info on LPC is here.
  • Anything high in fructose or maltodextrin
  • Anything with a ton of ingredients on the label
    • If there are more than 6-10 ingredients, read carefully. You probably want to pass it up, especially if those ingredients are unnatural chemicals, vegetable oils, high-fructose corn syrup, added sugars, artificial ingredients, preservatives, etc.
  • Fermented foods—while super healthy, best to save till later. Could cause gas and bloating. This even includes kombucha for some sensitive guts.

*If you must indulge every now and then (hey, I get it) save these treats for post-run, when you’re more insulin sensitive and will be restoring glycogen. Try to avoid packaged bars with vegetable oils (even canola oil) and high-fructose corn syrup.

Approved Snack List

The overall calorie and carb content varies in these snacks listed, so choose according to your needs. Some snacks still fit the LCHF bill, while others pack a bit more carb. Generally 100-150 calories with 10-20 grams carbs may be enough for a pre-workout snack. However, depending on the situation 200-300 calories may be totally appropriate whether you’re a male or female, OR a low-carb high-fat snack pre-workout might suit your needs (<10 grams). Be intuitive and try to keep the snacks appropriate to your volume and intensity—your pre-workout snack protocol will and should vary!

 

Healthy ‘Carbier’ Snacks

Not carby in the traditional sense, but still enough clean-burning CHO to fuel your long or hard run and keep your gut happy.

  1. “Slice” of roasted kabocha squash—spread on some ghee, coconut butter or melted coconut oil and some salt & cinnamon
  2. Roughly a half-cup serving of butternut squash mash with cinnamon, coconut milk and pink salt
  3. Homemade “crepe”—spread raw nut butter, blueberries, cinnamon, and pinch of salt in GMO-free gluten-free wrap or coconut wrap. Optional: drizzle in a tiny bit of raw honey—especially good if a hard workout is on tap!
  4. Small serving of a blended protein drink, high-fat smoothie or low-GI juice, i.e. 1/2 green smoothie or low-glycemic green juice.
    1. Check out my green smoothie recipes here.
  5. Small serving of Go Raw “crackers” or “cookies.”
    • A more calorie-dense savory snack: dip crackers in pesto, or mashed salmon and Primal Kitchens mayo
    • A more calorie-dense sweet snack: spread nut butter or coconut butter on cookies
  6. Simple Squares bar (half or full)—with minimal ingredients this one digests really well even if you eat it while running!
  7. UCAN porridge—have some of the porridge pre-run, and save the rest for after
  8. Keep it simple: UCAN serving mixed with water for pre workout and/or during the workout! (use “coachtawnee” code for 15% off)
  9. 1-2 healthy macaroons made with maple syrup or honey—homemade or store-bought; brands I approve of: Wonderfully Raw Coco-roons and Hail Merry Macaroons
  10. Homemade chia pudding or chia slurry
  11. Homemade “Energy balls” such as LC’s Energy Bites
  12. Homemade Phil’s Bars
  13. Small bowl of paleo granola or paleo cereal with coconut milk and berries
  14. Berries and coconut cream
  15. Small serving of soaked and cooked buckwheat groats with strawberries

 

Lower Carb Snacks

Easy snacks that can give you the appropriate fuel without causing blood sugar to roar before you hit the road, and also provide you with rich gut-friendly nutrients. Great for metabolically efficient athletes!

  1. Primal Kitchens dark chocolate almond bar
  2.  Bulletproof collagen bar
  3. Avocado mash—eat with a spoon or spread avocado into a coconut wrap. These coconut wraps also come in turmeric, super yummy.
    • For savory: add salsa or pesto
    • For sweet: whip in a bit of protein powder and splash of coconut milk to the avo mash to form a thick paste and spread on
  4. Bone broth—for something light and easy on the digestive system. Seriously, give it a try! The official LPC bone broth recipe here.

 

Lowest Carb Snacks

These are appropriate for MAF (aerobic-based) runs of roughly 45-75min, and/or for fat-adaptation purposes when you don’t want to be fasted.

  1. 2 Tbsp. coconut butter or coconut manna—gut-friendly go-to. Eat it straight out of the jar. Preferred over nut butter.
  2. Epic bar—also very low carb/high protein, and usually for the LCHF/fat-adapted extremists
  3. Olives—LCHF but they work in the right situation!
  4. Bulletproof coffee—add things like MCT oil, coconut oil, cinnamon or UCAN. But please avoid too much caffeine—you know.

 

Runner-up Snacks For Those With a Hearty Gut:

  • Chicken thighs (grill a bunch and have leftovers in the fridge)
  • Any leftovers such as low-FODMAP veggies
  • Mini spring mix salad with extra virgin olive oil
  • MCT oil
  • Grassfed cheese—if you are sensitive to lactose or cow’s milk try goat cheeses or many aged cheeses like parmesan may fare better
  • Full fat dairy if tolerated
  • Hardboiled egg
  • A little low-fructose fruit
  • Plantain chips cooked in coconut oil
  • Handful of raw nuts
  • Or any whole food you tolerate and like—just keep portion small if chowing down right before you train!

 

For more small meal and snack ideas (not necessarily for pre-workout; just in general), check out this LPC exclusive!