These Are the Best Pre-Workout Snacks to Fuel Your Training

Eating a snack before your workout is one of the best ways to improve your performance in the gym. That said, not all snacks are created equal, and what you choose to eat, as well as when you eat it, can have a major impact on your energy levels and overall endurance.

In this article, I’ll use my experience as a certified sports nutrition coach and personal trainer to guide you in choosing the best snacks to fuel your workouts. I’ll also share a handful of simple snack ideas to give you some examples of what to eat before your next training session.

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What Types of Food Are Good to Eat Before a Workout?

When it comes to pre-workout nutrition, grabbing something random from the fridge or pantry isn’t a recipe for success. While all foods give your body energy, the three macronutrients—carbohydrates, protein, and fats—provide different benefits.

For instance, protein plays a key role in muscle repair and recovery, but it doesn’t offer much in terms of providing energy for your workout. Similarly, healthy fats are a great source of long-term energy, but they digest slowly and don’t supply glycogen, the body’s primary fuel source during exercise.

That leaves carbohydrates, which are the most effective way to fuel your workouts. However, the type of carbohydrates you choose should depend on how much time you have before you start training. Generally speaking, if you’ve got longer than an hour before hitting the gym, then complex carbohydrates like oats, sweet potatoes, or whole-grain toast will provide consistent energy during your workout. It’s also totally fine, and even optimal, to include a bit of protein with your carbohydrates when the time allows. So add some Greek yogurt to your oats, pair an egg with your sweet potato, and spread a tablespoon of peanut butter on your toast for the best results.

On the other hand, if you’re running short on time, these complex carbohydrates may take too long to digest. In this case, it’s best to opt for higher glycemic index carbs like a banana, apple sauce, fruit smoothie, or a bowl of cereal. These simple carbohydrates won’t offer the same long-lasting energy as complex carbs, but they digest quickly and are easily absorbed by the body. In most cases, these snacks should be enough to give you the boost you need to power through a workout.

Related: Should You Do Cardio Before or After Weights? Here’s What Trainers Recommend

Snack Ideas to Eat Before Workouts

Research suggests that consuming 1 to 4 grams of carbohydrates per kilogram of body mass, about 1 to 4 hours before exercise, can lead to the best results. That said, unless you’re a professional athlete, there’s no need to obsess over these numbers. Instead, focus on the big picture when selecting a pre-workout meal. Consider how long your training session is going to be and whether the workout is high or low intensity. For example, a 30-minute incline walk on the treadmill may require less pre-workout fueling than an hour-long, high-intensity HYROX training session. Simply put, the longer and more intense your workout, the more you should fuel up before training.

Here’s a list of my favorite pre-workout snacks, including the total calories and macronutrient profiles.

Peanut Butter and Banana Rice Cakes

For this simple snack, grab two rice cakes, two tablespoons of peanut butter, and one banana. There’s just something about the combination of a banana and peanut butter that works so well together. For a longer workout, I’d suggest swapping the rice cakes for whole-wheat toast or drizzling a little honey on top of the rice cakes for some added calories.

Nutrition Facts

• Calories: 363
• Carbs: 49g
• Protein: 10g
• Fat: 17g

Oatmeal with Chia Seeds and Fruit

Perfect for an early morning workout, the combination of one-half cup of oats, two tablespoons of chia seeds, and a cup of fruit is a great way to fuel up before your training session. The oats provide some complex carbs, and the chia seeds add some healthy fats and a bit of protein. For some added calories and a bit of sweetness, stir some honey or maple syrup into your oats. You can also increase the protein by cooking your oats with milk instead of water.

Nutrition Facts

• Calories: 298
• Carbs: 49g
• Protein: 10g
• Fat: 10g

Rice and Beans

For this snack, simply mix one cup of rice with one cup of beans, season with some salt and pepper, and you’re good to go. Rice and beans are a classic pairing because they form a complete protein, providing your body with all of the essential amino acids it needs to build muscle. This meal also provides almost 100 grams of carbohydrates, making it a solid choice for those longer training sessions. Also, feel free to mix it up with your choice of beans. I’ve used red kidney beans, black beans, and even garbanzo beans for this snack, and they’ve all tasted great.

Nutrition Facts

• Calories: 432
• Carbs: 86g
• Protein: 19g
• Fat: 1g

Yogurt with Fruit and Granola

This is another solid pre-workout snack thanks to its healthy balance of carbohydrates, protein, and fats. The fruit and granola provide a mix of simple and complex carbohydrates, while the yogurt offers some protein to support your muscles. I enjoy this snack if I’m running short on time because it’s light and easy to digest, keeping me energized without weighing me down. For some added calories, almonds, walnuts, or a drizzle of honey all pair nicely with this snack.

Nutrition Facts

• Calories: 434
• Carbs: 52g
• Protein: 18g
• Fat: 18g

Sweet Potato, Egg, and Avocado Mash

This is my go-to pre-workout breakfast on the weekends when I have a bit more time to prepare my meal. I start by grabbing a sweet potato, giving it a good rinse, and then poking it full of holes with a fork to let the steam escape while it cooks. From there, I wrap the potato in a damp paper towel and throw it in the microwave for 7 to 8 minutes. While the potato cooks, I scramble an egg and slice up an avocado. When the sweet potato is nice and soft, I throw it in a bowl, mash it with a fork, and place the egg and avocado slices on top. Finally, add a little Everything But The Bagel seasoning on top for a delicious and nutritious way to fuel up for your next weekend workout.

Nutrition Facts

• Calories: 497
• Carbs: 41g
• Protein: 13g
• Fat: 34g

In addition to these meals, there’s also nothing wrong with grabbing a granola bar or a quick fruit smoothie when you’re pressed for time. Even a sports drink (not sugar-free) like a Gatorade or Powerade will provide a quick energy boost if you don’t have time to eat. I know life gets busy, and you won’t always have time for a full meal, and that’s okay. Just do your best to find something that works for your lifestyle and schedule, and you’ll be well prepared to make the most of your next training session.

Related: Science Just Debunked a Major Myth About Protein and Muscle Gains

FAQs

Can I Work Out on an Empty Stomach?

Yes, it’s totally fine to work out on an empty stomach. Just keep in mind that your overall energy levels may not be as high as when you fuel up beforehand. Training fasted may work well for an early morning walk or light jog around the neighborhood, but I wouldn’t recommend it for a high-intensity CrossFit class.

While fasted cardio was once hyped up as the best way to burn fat, the current research tells a different story. It turns out that if you burn more fat during your workout, which you will do in a fasted state, your body will naturally shift to burning more carbohydrates later in the day. The opposite is also true—if you eat before training and use carbohydrates as the source of your energy, your body will swap to burning stored body fat after your workout. So don’t stress about eating before your workout if you have weight loss goals, especially if it helps you feel better during training.

How Soon Before a Workout Should I Eat?

If you have the time, eating a full meal around 3 to 4 hours before training that consists of complex carbs, lean protein, and some healthy fats will provide the best results. As the timeframe before your workout gets smaller, so should your meals. For 1 to 2 hours before training, consider a simple snack like oatmeal with fruit or a banana with peanut butter on toast as a way to fuel your workout. For anything less than an hour, stick with some simple carbs like a rice cake with honey, a granola bar, or a sports drink.

What Foods Should I Avoid Before a Workout?

There are a handful of foods that I’d suggest steering clear of before a workout. For example, high fiber meals like salads or mixed vegetables just won’t provide enough energy for your workout. Fried and greasy foods take too long to digest and therefore sit heavy in your stomach, something you likely want to avoid before a workout. And finally, carbonated drinks like soda or seltzer can cause bloating and discomfort during your workout. Bubbles and burpees definitely don’t sound like a fun combo.