Low FODMAP Pre-workout Supplements

To get the most from your workout, it may be helpful to get some energy in your system. This can help increase your endurance and allow you to focus more on an effective workout. However, when you are getting ready to work out, you want to make sure you don’t eat anything too heavy, but you still want to ingest a good amount of protein and nutrients about an hour or two before your workout.  Therefore, a prepackaged option may be best for your workout snack. It can be hard though to find a prepackaged pre-workout supplement that is low FODMAP. Use the following tips to find a pre-workout supplement that is low FODMAP friendly.

Common ingredients in pre-workout supplements

Pre-workout supplements often come in a powder or pre-prepared form.  They usually contain a source of protein and various energy-enhancing ingredients like taurine, B vitamins, caffeine, as well as forms of electrolytes and carbohydrates.  Of these ingredients, here are a few that are high FODMAP and should be avoided.

  • Fructose: Fructose, especially in the form of high fructose corn syrup, should be avoided on the low FODMAP regimen. Some sweeteners like dextrose or glucose, or those that have an equal glucose to fructose ratio like sucrose are ok.
  • Fruit concentrates from high FODMAP fruits: Concentrates from peach, pear, apple, mango, or blackberry are high in FODMAPs, so should be avoided. The same goes for any added juices from high FODMAP fruits like those mentioned above.
  • Fructo-oligosaccharides or galacto-oligosaccharides: These ingredients are functional fibers sometimes found in sports nutrition products as sweeteners. They are considered high FODMAP and should be avoided.
  • Other sweeteners and flavorings: Other sweeteners and flavorings like inulin, molasses, agave syrup, honey, carob powder (more than one teaspoon), whey protein concentrate powder, or milk protein powder are considered high FODMAP. Inulin is a sweetener that is highly fermentable and can worsen digestive symptoms for those with irritable bowel syndrome (IBS).

There are also some ingredients that are not necessarily high FODMAP but may trigger symptoms in some people with IBS. These ingredients include:

  • Carrageenan
  • Acacia gum
  • Xanthan gum

It may be necessary to ingest small amounts of products with these ingredients to test your tolerance before you consume them on a regular basis.

How to choose a low FODMAP pre-workout supplement

When choosing a low FODMAP pre-workout supplement, it will be important to read the label to avoid any of the high FODMAP ingredients mentioned above.   One example of a great pre-workout supplement is by Casa de Sante. This delicious formula is low FODMAP friendly and contains many of the amino acids such as the branched chain amino acids L-isoleucine, L-leucine, and L-valine that other pre-workout supplements have. These proteins come from whey protein isolate and the formula is sweetened by natural ingredients like stevia and monk fruit extract.

Other low FODMAP pre-workout supplements include:

  • Yogurt parfait: Protein-rich lactose-free yogurt topped with chia seeds and electrolytes like potassium from low FODMAP fruit like sliced unripe bananas or strawberries.
  • Smoothie: Create a smoothie with your low FODMAP protein supplement powder and some almond milk by adding in fiber-rich low FODMAP carbohydrates like orange slices, blueberries, and/or pineapple.
  • Peanut butter snack: Spread some protein-rich peanut butter (free of added sweeteners like high fructose corn syrup) over an unripe banana or ½ medium ripe banana for a portable pre-workout snack.
  • Coffee drink: Use your protein powder to add flavor to your coffee. Mix one scoop of chocolate low FODMAP protein powder to 8 ounces of iced coffee for a homemade mocha coffee drink for a boost of caffeine and amino acids to help rev up your workout.

Take home message

A pre-workout supplement is a great idea to help boost your workout performance. However, just like with any foods or drinks you consume on the low FODMAP regimen, it is important to check the ingredients label carefully. For more information on the low FODMAP diet, visit the Casa de Sante site for tips and recipes.


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