Looking for the best pre-workout snacks to fuel your workouts? 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 time! 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 talk a little about pre-workout snacks and share some of my favorite options.
When it comes to fitness, exercise and nutrition are the ultimate power duo. You can crush your workouts all you want, but if your nutrition isn’t fine-tuned, you’ll feel the difference – in your energy, stamina 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 my favorites here), your pre-workout snack sets the tone for your entire session.
Not all foods are ideal before exercise. 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 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 carbs. These combinations 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 your workout can make a big difference in your energy and endurance, especially if you exercise in the morning or haven’t eaten in a few hours.
A good pre-workout snack provides the building blocks your muscles need to perform well, and it will help you avoid that dizzy, ‘running on fumes’ feeling during the session.
Your body needs carbohydrates for quick energy and proteins and fats to stabilize blood sugar levels and fuel you. When you skip your pre-workout meal, you risk breaking down muscle for energy instead of building it.
The right combination can help you:
– Train longer and harder
– Maintain concentration and stamina
– Prevent premature fatigue or energy crashes
– Support muscle growth and fat loss
What is a good pre-workout snack?
1. Balanced macronutrients
Your pre-workout fuel should include a mix of complex carbs, protein, and a touch of healthy fats.
Carbs give you instant energy, while protein supports your muscles, and fats keep you feeling satisfied without weighing you down.
2. Easily digestible
You don’t want to start a workout feeling full or sluggish. Choose snacks that are light but hearty enough to nourish you, such as whole wheat toast (with good ingredients), fruit, yoghurt or a small smoothie.
3. Time
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
Skip anything that is overly processed or full of 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 would be shocked if my *dogs* are on the internet
What are good snacks to eat before a workout
Here are some of my go-to pre-workout snacks that give me energy without that heavy feeling. Whether you go to the gym, a Sculpt Society classor squeeze in a quick strength circuit at home, these are easy, quick and satisfying options.
1. Greek yogurt with berries and honey
This combination gives you complex carbohydrates from the fruit, protein from the Greek yogurt and a little natural sweetness from the honey.
It is refreshing, light and gives an energy boost without weighing you down.
2. Grain toast with peanut butter and banana
A classic for a reason! The grain bread gives you slowly digesting carbohydrates, peanut butter adds healthy fats and protein, and the banana gives you potassium for muscle function.
If you like peanut butter, check out my roundup of healthy peanut butter snacks for more ideas.
3. Protein smoothie
A quick and easy option, especially on busy mornings. Use your favorite protein powders, add frozen fruit, spinach and almond milk for a light, nutritious snack.
Bonus: You can add some adaptogens or greens powder for extra nutrients.
4. Rice cake with almond butter and strawberries
Crispy, creamy and satisfying! This gives you a good balance between carbohydrates, proteins and fat without being too heavy.
Perfect for 30 minutes before a workout.
5. Oatmeal with chia seeds and almond milk
If you work out in the morning, this warm, cozy snack is perfect. Oats are full of complex carbohydrates, and chia seeds provide healthy fats and fiber for slow-burning energy.
6. Cottage cheese with pineapple
An underestimated snack with lots of proteins and quickly digestible carbohydrates. The cottage cheese helps build muscle, while pineapple gives you bromelain – an enzyme that supports 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 carbs from the apple and a little bit of protein and fat from the nut butter.
It’s great for 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 contains complex carbohydrates and avocado adds healthy fats to keep you full and energized.
You can also sprinkle hemp seeds or drizzle olive oil for extra nutrients.
9. Hard-boiled egg and a small piece of fruit
Perfect if you’re heading to an early morning workout. The egg provides protein and fat, and the fruit gives you quick carbohydrates for energy.
10. Homemade energy bites
Mix oats, peanut butter, a little honey or maple syrup and protein powder for on-the-go snacks. This is my classic recipe. The photos are 100 years old, but the combo stands the test of time. Can we also take a moment of silence for the blogging days of yesteryear?! Terrible photos, even worse texts and 167 comments! The good old days haha.
Energy bites are small, portable and perfect for your 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 designed to fuel your body for what lies ahead.
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 right and exercising are huge benefits (and the biggest hurdles for most people), so focusing on pre- and post-workout nutrition is a step to the next level! Eat foods that are nutritious and not too heavy during your workouts, and you should be good to go!
Are there any questions I can answer for you? What’s your go-to workout fuel strategy?
xo
Gina
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