Eat This One Undervalued Pre-Roll Food Before Every Training Session

4 min read
Discover the one undervalued pre-roll snack you have been kissing in your training routine and how to implement it

Two guys rolling at Arte Suave in Jacksonville FL

Eat This One Undervalued Pre-Roll Food Before Every Training Session

Discover the one undervalued pre-roll snack you have been kissing in your training routine and how to implement it

Location: Kennedy Space Center, FL

Estimated reading time: 4 minutes

Photo by: Duncan Graham

Suppose you’re training to increase your strength and mass to improve your Jiu-Jitsu game and, ultimately, your submission to tap ratio. In that case, you’re using your body in different ways than when you’re cardio training, such as on the air bike, rowing, HIIT, etc. Both resistance training and cardio are beneficial for reaching your peak grappling conditioning state, so you should be including both types of training to maximize your results on the mats with added strength, power, and speed to complement your solid technical game.  

To break it down, cardio primarily emphasizes blasting calories and torching unwanted fat while you’re working out. While strength training tends to build muscular strength and mass and raise your resting metabolism to increase calorie burn post-workout, so it’s generally easier to stay fit as you turn your body into a calorie burning machine…. Always stack the deck in your favor with your training regimen and set yourself up for success at every point.

The intensity difference of your workout may also affect your pre-and post-workout snacking habits and what type of food you should consume. However, when it comes to pre-workout or pre-roll fuel, there is one food that several trainers and dietitians all agree on that may shock you.

Should You Eat Food Before Every Workout…. Yes!

You might be thinking to yourself, “Why do I need extra calories to strength train if there’s less cardio and I’m not going to get out of breath or even sweat that fast.” However, the fact of the matter is that having the proper food before a strength training workout or intensive slower roll will benefit your body during the roll/workout and even after. 

You are still taxing your muscles, whether rolling, strength training, or doing cardio, just in different ways. Eating something before you train will slow the depletion of glycogen stores as you roll. When you’re strength training or rolling with a super-strong guy that requires you to use much more strength than usual, the muscles use their glycogen stores for fuel. When you’re finished training, you’ll find that these same muscles are depleted and running on E in both glycogen and protein and thus must be replenished to repair and strengthen those now weakened muscles to be ready to train and roll the next day again. 

“This means that the muscles that are mostly depleted of glycogen and protein are being broken down, making it important to be properly fueled before completing a workout,” u says Trista Best, MPH, RD, LD, a leading dietitian for over 10 years.

When looking for the optimal pre-training snack, you’re best off going with something that utilizes carbs. 

“Consuming carbohydrates also helps create lipids in the body, which provide energy for repletion after exercise rather than using food sources like body fats,” Jamie Hickey, certified trainer and registered dietitian, explains.

The Best Pre-Roll/Strength Training Food to Grab Is Wait For It… Oats.

“I recommend oatmeal, bran cereal, wheat toast, or any kind of starch for about 30–60 minutes before strength training,” Hickey says.

While you can substitute for several whole wheat or whole grain snacks (as well as other starchy grains such as quinoa or brown rice with moderate fiber), oats seem to be the experts’ top pick. And we agree…. Consuming these energized snacks 30–60 minutes before your session is a perfect time frame for the amino acids found in protein to reach your muscles, provide needed fuel, and for your carbs-infused smack to have digested smoothly so you can avoid any stomach challenges mid-workout or roll. 

If you’re opting for the pre-session 30-minute option, choose a fast-acting carb option like a quick oat bar or a slice of whole-grain toast with nut butter on top. And if you timed your day perfectly and have a full hour, you can likely have something slightly heavier, such as a smoothie with oats blended in, a Greek yogurt bowl with oats as a topper, or even a bowl of oatmeal with some milk.

The name of the game here is timing and being creative with your oat snack choice so you stick with it. We all what to perform our best on the mats and in the training room. So, give this simple pre-workout routine a try and see your performance increase day after day.



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