“Exercise is king and nutrition is queen: together, you have a kingdom” – Jack LaLanne

What you eat before your workout is extremely important for your performance. Eating too much or too little can make you feel nauseous or lightheaded, affecting your workout performance. When your performance is affected it can result in poor form and a decline in productivity.  Here is a list of 3 nut-free snacks that can help you maximize your workout. Make sure you allow enough time for the food to digest before working out (~30-60 mins).

Greek Yogurt

Greek yogurt has been shown to be a great source of protein and probiotics. Both protein and probiotics are essential for maintaining good health. Protein helps the body maintain and repair tissues while probiotics help keep your digestive tract healthy.  The best part of adding Greek yogurt to your diet is that it is extremely versatile which means you can eat it in several different ways.  You can mix fruits or oats into your yogurt to enhance the taste or add it into your smoothies.


Bananas are rich in potassium which is essential for the functioning of cells, tissues and organs in our body.  Bananas have also been shown to have adequate amounts of carbohydrates, which are important when working out. Carbohydrates energize your body allowing you  to perform your exercise, thus eating a banana will help you fuel your workout.  Bananas are also a quick and inexpensive snack to have access too.

Coconut Water

Similar to Bananas, coconut water are an excellent source for potassium. Not to mention they are associated with several health benefits such as keeping your body hydrated. Coconut water is low in calories, which help those are trying to watch their calorie intake.  Here’s a quick tip when buying coconut water, look at the ingredients! Assure it says 100% coconut water.  This ensures you are avoiding any unwanted add-ons and concentrated  juices.

With these nut-free pre-workout snacks, you are sure to feel ready for your workout. Give them a try!  If you are planning to eat a large meal prior to your workout, wait a minimum of 1 hour for your food digest. You don’t want to feel bloated while you workout. Listen to your body!  Your body will tell you how much it can handle.

Elizabeth Hoang



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