Stay Fit With SOMA 8/17

This week’s theme is Pre-Workout Foods!

Every week we post exercise videos, nutrition tips, and more on our blog to provide you with opportunities to stay fit and active even at home! This video blog will focus on 6 great foods to eat before you workout.

It’s recommended to consume a full meal with carbs, protein, and healthy fats 2–3 hours before your workout. But for meals eaten closer to your workout, choose simpler carbs and some protein. Foods that are simple to digest will help prevent any stomach discomfort during exercise.

6 Pre-Workout Foods

  • Bananas– Bananas are nature’s power bar. They have body-fueling carbohydrates and the mineral potassium, which helps nerve function and muscle contraction. Fun fact: 90% of bananas calories come from carbs!
  • Oats or Granola– Oats release carbohydrates gradually because of their high fiber content. Due to this slow release, energy levels are kept consistent throughout your workout. Fiber helps keep your digestive system clean and healthy. Oats also contain Vitamin B, which helps convert carbohydrates into energy. Look for less processed options like Irish oats and make sure it isn’t too high in sugar.
  • Dried Fruit– For a quick pre-workout snack, fix yourself some dried berries, apricots, figs, or pineapple. Maybe try raisins, strawberries, or dried mango. Dried fruits are a good source of simple carbohydrates that are easily digestible!
  • Whole Grain Bread– One slice of whole grain bread is an excellent source of carbs. Maybe add a hard-boiled egg for a protein-rich meal before a morning workout.
  • Fruit and Greek Yogurt– This is a delicious combination! The fruit is full of simple carbohydrates while Greek yogurt is a full of protein! Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. The carbs in the fruit break-down quickly and are used as fuel during your workout. But the protein in the Greek yogurt is stored longer and is used to prevent muscle damage.
  • Nuts and Trail Mix- Nuts do have a high-fat content, but they provide the protein and calories required to gain muscle mass. Almonds, peanuts, pecans, cashews, pistachios, and walnuts are great options. Maybe try making your own trail mix! If you want to buy pre-prepared trail mix from supermarkets, skip the ones containing chocolate or yogurt-coated nuts. Maybe even try a protein or granola bar. But once again, watch out for high sugar content!

Comment down below! What do you like to eat before practice or a workout?

Live Fitness this week (8/19): This week join Camden’s soccer skills session this Wednesday!

Camden’s Soccer Skills Session (8/19): ATTENTION all soccer players and fans! Camden, one of our volunteers, will be running a soccer focused skill & fitness session. The session will include a 5 minute warm up, 10 minute soccer skills (including fitness), 5 minute cool down and then a 10 minute Q&A/ live chat with Camden about soccer.. Click here for zoom link

Camden Alexander-James Francis is 16 years old and lives in Sudbury, Massachusetts. He is a junior at Concord Academy, an independent college preparatory school in Concord, Massachusetts. Camden is a multi-sport varsity athlete and was a member of his school’s first state soccer championship last season. He is also a member of the lacrosse team. Camden is extremely kind, studious, hard-working, and supportive. He has previously volunteered with the Special Olympics as he enjoys working with and teaching young athletes. Camden also volunteered at the Concord Senior Center and numerous local food pantries and food banks. He recently began writing a monthly letter to seniors in the local Meals-on-Wheels program. When not busy with school and sports, Camden enjoys spending time with his loving family, bubbly friends, and Brooklyn, his energetic and mischievous Goldendoodle puppy.
For ideas on how to stay active this week, commit to stay fit! You’ll get access to great exercises and tips!

Why you should Commit to Stay Fit with SOMA:

  1. Access to our athlete fitness dashboard
  2. Wellness goals
  3. Nutrition tips and recipes


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