Looking for the best pre-workout snacks to fuel your workout? Discover 10 great pre-workout snack ideas to boost energy, support muscle building and maximize your performance.
Hello Hello! How is the week going? I hope you have a great evening! I have a morning full of meetings today and am looking forward to a hot yoga class this afternoon.
For today’s post, I wanted to chat a little about pre-workout snacks and share some of my favorite options.
When it comes to fitness, exercise and diet are the ultimate power duo. You can intensify your training as much as you want, but if you don’t pay attention to your diet, you will feel the difference – in your energy, endurance and results.
One of the biggest game-changers in sports nutrition is learning when and what to eat before and after exercise. While a good post-workout meal helps with recovery (you can read about my favorites here), your pre-workout snack sets the tone for your entire training session.
Not all foods are ideal before a workout. Some can make you feel sluggish or bloated. Today I wanted to round up some of the 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 post, we’ll talk about why your pre-workout snack is important, what makes it effective, and some of my favorite options that balance protein, healthy fats, and complex carbohydrates. These combinations will give you constant energy, prevent fatigue and support your long-term fitness goals.
Is a pre-workout snack necessary?
The short answer: usually yes!
A small snack 30-90 minutes before exercise can make a big difference in your energy and stamina, especially if you exercise in the morning or haven’t eaten in a few hours.
A good pre-workout snack will provide your muscles with the building blocks they need to perform well, and it will help you avoid the dizzy feeling that leaves you feeling dizzy mid-workout.
Your body needs carbohydrates for quick energy, as well as protein and fat to stabilize blood sugar levels and keep you energized. If you skip your pre-workout meal, you risk breaking down muscle for energy rather than building it.
The right combination can help you:
– Train longer and harder
– Maintain concentration and endurance
– Prevent early fatigue or energy slumps
– Support muscle growth and fat loss
What makes a good pre-workout snack
1. Balanced macronutrients
Your pre-workout fuel should include a mix of complex carbohydrates, proteins, and a pinch of healthy fats.
Carbohydrates give you instant energy, while proteins support your muscles and fats keep you feeling full without weighing you down.
2. Easily digestible
You don’t want to start a workout feeling bloated or sluggish. Reach for snacks that are light but sufficiently substantial to sustain you, such as whole-grain toast (with good ingredients), fruit, yogurt, or a small smoothie.
3. Timing
Try to eat your snack 30-60 minutes before your workout. If it’s a larger meal, give yourself 90 minutes to digest.
Everyone’s digestion speed is different, so experiment and find what feels best for you.
4. Whole, simple ingredients
Avoid anything overly processed or loaded with sugar and artificial ingredients. Your body performs best when you feed it real food, especially before asking it to move, lift, and sweat.
Liv would be horrified if my *dogs* were on the internet
What are good pre-workout snacks?
Here are some of my favorite pre-workout snacks that give me energy without making me feel heavy. Whether you go to the gym or a Sculpt Society classor doing a quick strength workout at home are easy, quick and satisfying options.
1. Greek yogurt with berries and honey
This combination gives you complex carbohydrates from the fruits, protein from the Greek yogurt, and a little natural sweetness from the honey.
It’s refreshing, light and provides a boost of energy without weighing you down.
2. Grain toast with peanut butter and banana
A classic for a reason! The grain bread provides slowly digestible carbohydrates, peanut butter provides healthy fats and protein and the banana provides potassium for muscle function.
If you love peanut butter, check out my roundup healthy peanut butter snacks for more ideas.
3. Protein smoothie
A quick and easy option, especially on busy mornings. Use your favorite protein powders and add frozen fruit, spinach and almond milk for a light, nutritious snack.
Bonus: You can add some adaptogens or green plant powder for extra nutrients.
4. Rice cake with almond butter and strawberries
Crunchy, creamy and filling! This offers you a balance of carbohydrates, proteins and fat without being too heavy.
Perfect for 30 minutes before training.
5. Oatmeal with chia seeds and almond milk
If you’re working out in the morning, this warm, cozy snack is perfect. Oats are rich in complex carbohydrates and chia seeds provide healthy fats and fiber for slow energy burning.
6. Cottage cheese with pineapple
An underrated snack high in protein and quickly digested carbohydrates. The cottage cheese helps build muscle, while pineapple provides bromelain – an enzyme that aids digestion. I LOVE this combination and it makes me sad that dairy isn’t my friend lol.
7. Apple slices with almond or peanut butter
Sweet, crunchy and balanced. You get simple carbohydrates from the apple and a little protein and fat from the nut butter.
It’s great before a strength session or when you just need something quick on the go.
8. Grain toast or gluten-free toast with avocado and sea salt
Another easy winner. The toast provides complex carbohydrates and avocado adds healthy fats to keep you full and energized.
You can also sprinkle hemp seeds on top or drizzle olive oil on top for extra nutrients.
9. Hard-boiled egg and a small piece of fruit
Perfect for when you head out for an early morning workout. The egg provides protein and fat and the fruit gives you quick carbohydrates for energy.
10. Homemade energy snacks
Mix together oatmeal, peanut butter, a little honey or maple syrup, and protein powder to make grab-and-go snacks. That is my classic recipe. The photos are 100 years old, but the combination has stood the test of time. Can we also allow ourselves a moment of silence for the blogging days of yore?! Terrible photos, even worse text and 167 comments! The good old days, haha.
Energy bites are small, portable and perfect before a workout. (Plus, they double as a post-workout snack!)
Your pre-workout snack doesn’t have to be complicated; It just has to be strategic. Choose options that are light, nutritious, and will fuel your body for the future.
And don’t forget your post-workout recovery meal – check out my list The best post-workout snacks to help you recharge and rebuild.
I think it’s also important to remember that it’s not that valuable. I think good nutrition and exercise are a huge win (and the biggest hurdle for most people). So focusing on pre- and post-workout nutrition is a step to the next level! Eat nutritious and not too heavy foods during your workout and you’re good to go!
Any questions I can answer for you? What is your strategy for energy during exercise?
xo
Gina
