These workout-specific, pre-gym snacks will help you maximize your energy systems.

Eating before your workout fuels growth, but a space-age supplement isn’t always the best option. “Whole foods provide more nutritious sources of protein, carbs and fats your needs.

A – Best for heavy lifting
2 or 3 large pieces of beef or turkey jerky, 1 handful of macadamia nuts (about 20 nuts)
Total – 523 calories, 26g protein, 46g carbs, 28g fat

B – Best for cardio sprint
1 handful of dried fruit, 2 tbsp of peanut butter, 60g of mozzarella cheese (about 2 slices)
Total – 452 calories, 23g protein, 35g carbs, 25g fat

C Best for weight circuit
Small handful of almonds (great for memory) (about 20 nuts) 2 tbsp of low fat cottage cheese, 1 handful of pineapple chunks
Total – 499 calories, 31g protein, 32g carbs, 23g fat

Many foods that are called “bad” are actually “good” for you.Welcome back these foods but not at once. Just forget the old nutrient taboos that surround them.

Nuts

The Myth “Causes you to gain weight”
The Truth

Nuts contain fat. That is a fact. What most people forget is that they contain the mono-unsaturated fat – the good stuff. Studies suggest that fat delays muscle fatigue. According to the British Journal of Nutrition, almonds keep you slim by controlling appetite. They’re also full of vitamins, minerals and electrolytes.

There are a number of ways to enjoy your serving. Cashews in stir-fries, almond butter on oatmeal and walnuts – just mix and match.

Cheese

The Myth “Diary is high in fat and causes you to gain weight”
The Truth

Cheese is also fatty. However cheese is rich in calcium and magnesium and protein. Cheese is readily absorbed and used to repair muscle. Both Berdan and Clarke say runners can budget in one serving of full-fat cheese a day. Hard, aged cheeses like Parmesan, Swiss and Sharp cheddar are higher in protein and calcium then softer cheeses.

There are a number of ways to enjoy your serving. Cashews in stir-fries, almond butter on oatmeal and walnuts – just mix and match.

Potatoes

The Myth “High-Gl foods are bad for you.”
The Truth

Baking potatoes do have high Gl (as opposed to new sweet potatoes), but they are actually very good for athletes, especially during ultra events. The high GL means that a potato’s carbs will reach the muscles more quickly giving a instant boost for running. Because these are complex carbs it will make you last longer when running.
Check out Nancy Recipe a day to make the potatoes salad in the image..

Red Meat

The Myth “Meets like beef are high in saturated fat.”
The Truth

Some cuts are fat. Others.. well others make my mouth water. Other cuts can be as lean as chicken. Red meats are rich in thiamin, riboflavin and B6. These are needed for energy production and improve endurance.