Looking for the best pre-workout snacks to fuel your workout? Check out 10 great pre-workout snack ideas to boost energy, support muscle building and maximize your performance.
Hi hi! How was your week? I hope you have a great day! I have a meeting this morning and am looking forward to my hot yoga class this afternoon.
In today’s post, I want to talk about pre-workout snacks and share some of my favorite options.
When it comes to fitness, exercise and nutrition are the ultimate power combination. You can exercise as hard as you want, but if your nutrients aren’t replenished, you’ll feel the difference in energy, endurance, and results.
One of the biggest game-changers in the world of sports nutrition is knowing when and what to eat before and after a workout. While a good post-workout meal helps with recovery (you can read about my favorites here ), a pre-workout snack will set the tone for your entire workout.
Not all foods are appropriate pre-workout. Some can make you feel sluggish or bloated. Today I wanted to round up some great pre-workout snacks that can help you fuel your body, maximize your performance, and feel strong with every rep, mile, or flow.
10 Great Pre-Workout Snacks
In this article, we’ll discuss why your pre-workout snack is important, what makes a snack effective, and some of my top picks for balancing protein, healthy fats, and complex carbs. These combinations provide you with consistent energy, prevent fatigue, and support your long-term fitness goals.
Do you need a snack before working out?
Short answer: usually yes!
Eating a small snack 30-90 minutes before a workout can greatly improve your energy and endurance, especially if you’re training in the morning or haven’t eaten in a few hours.
A good pre-workout snack can give your muscles the building blocks they need to perform well and help you avoid that dizzy, “smoky” feeling during your workout.
Your body needs carbohydrates for quick energy and protein and fat to stabilize blood sugar and maintain energy. When you skip a pre-workout meal, you may be breaking down muscle for energy instead of building muscle.
The right combination can help you:
– Training is longer and more intense
– Maintain focus and stamina
– Prevent early fatigue or energy crash
– Supports lean muscle growth and fat loss
What makes a good pre-workout snack?
1. Balanced Macronutrients
Pre-workout fueling should include complex carbohydrates, protein and a small amount of healthy fats.
Carbs provide you with instant energy, while protein supports your muscles and fat keeps you satisfied without weighing you down.
2. Easy to digest
You don’t want to feel full or sluggish when you start your workout. Choose snacks that are light but sufficient to sustain your body, such as whole-grain toast (with high-quality ingredients), fruit, yogurt, or a small smoothie.
3. Timing
Aim to snack 30-60 minutes before exercising. If it’s a large meal, give yourself 90 minutes to digest it.
Everyone digests at a different rate, so experiment and find what works best for you.
4. Complete, simple ingredients
Skip any foods that are overly processed or contain sugar and artificial ingredients. Your body performs best when you fuel it with real food, especially before you ask it to move, lift, and sweat.
Liv will be shocked that my ‘dog’ is on the internet
What’s a good snack to eat before working out?
Here are some snacks I eat before a workout that give me energy without feeling heavy. Whether you’re hitting the gym, taking a Sculpture Society class, or doing a quick strength workout at home, these are easy, fast, and satisfying options.
1. Greek yogurt with berries and honey
This combination gives you complex carbs from the fruit, protein from the Greek yogurt, and a little natural sweetness from the honey.
It’s refreshing, light and energizing without weighing you down.
2. Peanut Butter Banana Cereal Toast
Classic for a reason! Grain bread provides you with slow-digesting carbohydrates, peanut butter adds healthy fats and protein, and bananas provide potassium for muscle function.
If you love peanut butter, check out my roundup of healthy peanut butter snacks for more ideas.
3. Protein Smoothies
This is a quick and easy option, especially on busy mornings. Use your favorite protein powder and add frozen fruit, spinach, and almond milk for a light, nutritious snack.
Bonus: You can sneak in some adaptogens or green powders for extra nutrients.
4. Almond Butter Strawberry Rice Cake
Crispy, creamy, and satisfying! It gives you a good balance of carbs, protein, and fat without being too heavy.
Great for 30 minutes before a workout.
5. Chia Seed Almond Milk Oatmeal
This warm, comforting snack is perfect if you’re working out in the morning. Oats are rich in complex carbohydrates, and chia seeds provide healthy fats and fiber for slow-burning energy.
6. Pineapple Cheese
An underrated snack that is rich in protein and provides fast-digesting carbohydrates. Cottage cheese helps build muscle, while pineapple provides bromelain, an enzyme that supports digestion. I love this combination, it makes me sad that dairy is not my friend, haha.
7. Apple slices with almond or peanut butter
Sweet, crisp and balanced. You’ll get simple carbs from the apples and a small amount of protein and fat from the nut butter.
It’s great before strength training or when you need to get in some quick exercise on the go.
8. Grain toast or gluten-free toast with avocado and sea salt
Another easy winner. The toast provides complex carbs and the avocado adds healthy fats to keep you full and energized.
You can also sprinkle with hemp seeds or drizzle with olive oil for extra nutrients.
9. Boiled eggs and a small piece of fruit
This is perfect if you’re doing an early morning workout. Eggs provide protein and fat, and fruit provides you with quick carbohydrates for energy.
10. Homemade energy snacks
Mix oats, peanut butter, a little honey or maple syrup and protein powder for a ready-to-eat meal. This is my classic recipe. The photos are 100 years old, but the combination has stood the test of time. Can we also have a moment of silence for the blogs of yesteryear? ! The photos are terrible, the writing is even worse, and there are 167 comments! Great time haha
Energy snacks are small and easy to carry, making them perfect before a workout. (Plus, they make a great post-workout snack!)
A pre-workout snack doesn’t have to be complicated; it just needs to be strategic. Choose light, nourishing foods designed to fuel your body for the future.
And don’t forget your post-workout recovery meal – check out my list of the best post-workout snacks to help you refuel and rebuild.
I think it’s also important to remember that it’s not that precious. I think eating healthy and exercising are a huge win (and the biggest hurdle for most people), so if you focus on pre- and post-workout nutrition, that’s the next level! Eat something nutritious and not too heavy during your workout and you should be good to go!
Have any questions I can answer for you? What is your go-to workout supplement strategy?
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Gina
