Cooking at kitchen

You’ve probably heard this before, “abs are made in the kitchen”. This is true for the overall results not just the abs. Your performance in the gym is greatly affected by the “stuff” that goes in to the your body; this means drinks including alcohol, smoking, quantity and quality of food including processed foods may affect performance and results.

Some people will do anything they can to achieve their goals faster, but to what extent? Does it matter how one achieves muscle definition or a low body fat percentage? Does it mean it is always healthy? And is it the same for everyone?

No money or fame is of use to anyone when health is at risk. I believe that it is crucial to question every system out there, before implementing or blindly following one. The human body is complex and unique, which is why one exercise and nutrition plan may not work for everyone.

So, what do we eat before a workout? Ideally you should have your pre-workout snacks about 40 to 90 minutes prior to your workout, depending on when you had your last meal and the type/intensity of your workout. As mentioned earlier, everyone is different and each person will react differently to the amount, quality, and even food source. So do what works best for you.

Ideally keep your pre-workout snacks at 150 to 250 calories.

Here are some ideas that will help you get on your way to healthier eating before a workout.

Vegetarian options:

  1. Apple slices with peanut or almond butter
  2. Grapes with a handful of almonds
  3. Banana and peanut butter or almond butter
  4. A granola bar which contains no more than 6g of sugar, at least 4g of protein and under 200 calories

Regular options:

  1. 1 scoop whey protein and a handful of almonds with water or milk
  2. Greek yogurt and berries with trail mix
  3. Cottage cheese with some honey or slices of banana
  4. Cheese string(s) and an apple
  5. Slice of whole wheat bread and peanut butter with slices of fruit

Adopting healthy strategies that will take you from where you are today to where you want to get, may be simpler than you think, but it is definitely not easy. It takes lifestyle changes, time, sacrifices, and a strong mindset to achieve results and better health. Don’t get discouraged if your results take longer than someone you know; goals and body composition vary, remember we are not all created the same.
Practice patience because shortcuts are not an option. For anything great and worthwhile you’ve got to commit, dedicate your time and energy, do what others are not willing to do in order to have a life that other people will never even dream of. In order to achieve greatness, sometimes we need to make room for new habits to blossom. That may include giving up your favourite food you know is making you fat, letting go of people or relationships in your life that bring you down, slow you down, or make you unhappy. But most importantly believe in your self, know that you can do it and go for it.

Enjoy your way to great health.

Tatiana Vicol
Holistic Nutritionist Student Practitioner


Holistic Nutritionist Student Practitioner