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.
Hi hi! How is the week going? I hope you’re having a great one! I have a morning of meetings today and looking forward to a hot yoga class this afternoon.
For today’s post, I wanted to chat a little bit 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 dialed in, you’ll 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 you work out. 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 session.
Not all foods are ideal before exercise. 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 through every rep, mile, or flow.
10 Great Pre-Workout Snacks
In this post, we’ll talk about why your pre-workout snack matters, what makes one effective, and some of my go-to options that balance protein, healthy fats, and complex carbohydrates. These combinations give you steady energy, prevent fatigue, and support your long-term fitness goals.
Is a Pre-Workout Snack Necessary?
The short answer: usually, yes!
Having a small snack 30–90 minutes before your workout can make a huge difference in your energy and stamina, especially if you’re training 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 helps you avoid that dizzy, “running on fumes” feeling mid-session.
Your body needs carbohydrates for quick energy and protein and fat to stabilize blood sugar and keep you fueled. 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 focus and endurance
– Prevent early fatigue or energy crashes
– Support lean muscle growth and fat loss
What Makes a Good Pre-Workout Snack
1. Balanced Macronutrients
Your pre-workout fuel should contain a mix of complex carbohydrates, protein, and a touch of healthy fats.
Carbs give you immediate energy, while protein supports your muscles, and fats keep you feeling satisfied without weighing you down.
2. Easy to Digest
You don’t want to head into a workout feeling full or sluggish. Go for snacks that are light but substantial enough to sustain you, like whole grain toast (with good ingredients), fruit, yogurt, or a small smoothie.
3. Timing
Aim 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 overly processed or loaded with 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 horrified that 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’re heading to the gym, doing a Sculpt Society class, or squeezing in a quick strength circuit at home, these are easy, quick, and satisfying options.
1. Greek Yogurt with Berries and Honey
This combo gives you complex carbohydrates from the fruit, protein from the Greek yogurt, and a little natural sweetness from the honey.
It’s refreshing, light, and provides 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 slow-digesting carbs, peanut butter adds healthy fats and protein, and the banana gives you potassium for muscle function.
If you love 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, nourishing snack.
Bonus: you can sneak in some adaptogens or greens powder for extra nutrients.
4. Rice Cake with Almond Butter and Strawberries
Crispy, creamy, and satisfying! This one gives you a good balance of carbs, protein, 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 offer healthy fats and fiber for slow-burning energy.
6. Cottage Cheese with Pineapple
An underrated snack that’s high in protein and provides quick-digesting carbs. The cottage cheese helps build muscle, while pineapple gives you bromelain – an enzyme that supports digestion. I LOVE this combo and it makes me sad that dairy is not my friend lol.
7. Apple Slices with Almond or Peanut Butter
Sweet, crunchy, and balanced. You’ll get simple carbs from the apple and little bit of 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 simple winner. The toast provides complex carbs, 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 offers protein and fat, and the fruit gives you quick carbs for energy.
10. Homemade Energy Bites
Mix oats, peanut butter, a little honey or maple syrup, and protein powder to make grab-and-go bites. This is my classic recipe. The photos are 100 years old but the combo stands the test of time. Also can we take a moment of silence for the blog days of yore?! Horrible photos, even worse writing, and 167 comments! The good ol’ days haha.
Energy bites are small, portable, and perfect before your workout. (Plus, they double as a post-workout snack!)
Your pre-workout snack doesn’t have to be complicated; it just needs to be strategic. Choose options that are light, nourishing, and designed to fuel your body for what’s ahead.
And don’t forget your post-workout recovery meal – check out my list of 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 that eating well and working out are huge wins (and are the biggest hurdles for most people), so if you’re focused on pre- and post-workout nutrition, that’s a next-level step! Eat foods that are nourishing and not too heavy around your workouts, and you should be good to go!
Any questions I can answer for ya? What’s your go-to workout fueling strategy?
xo
Gina
