10 great pre-workout snacks – The Fitnessista

Are you 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 increase your performance.

Hello hello! How’s the week going? I hope you have a great idea! I have a morning of meetings today and am looking forward to a hot yoga class this afternoon.

In 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 dialed in, you’ll feel the difference—in your energy, endurance, and results.

One of the biggest changes in the world of sports nutrition is knowing 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), a pre-workout snack sets the tone for the entire session.

Not all foods are ideal for pre-workout. Some of them 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, increase your performance, and feel stronger during every rep, incline, or flow.

10 great pre-workout snacks

In this post, we’ll talk about why a pre-workout snack is important, what makes one effective, and some of my favorite options that balance protein, healthy fats, and complex carbohydrates. These sets give you consistent energy, prevent fatigue, and support your long-term fitness goals.

Is eating a snack before exercise necessary?

The short answer: usually, yes!

Eating a small snack 30 to 90 minutes before exercise can make a big difference in your energy and endurance, especially if you train in the morning or haven’t eaten for several hours.

A good pre-workout snack provides the essential elements your muscles need to perform well, and helps you avoid feeling dizzy and “running on fumes” mid-session.

Your body needs carbohydrates for quick energy and protein and fat to stabilize your blood sugar and maintain your energy. When you skip a pre-workout meal, you risk breaking down muscles for energy instead of building them.

The right combination can help you:

– Train longer and harder

– Maintain focus and endurance

– Prevent premature fatigue or energy failure

– 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 little healthy fat.

Carbohydrates give you instant energy, protein supports your muscles, and fat keeps you feeling full without weighing you down.

2. Easy to digest

You don’t want to head into exercise feeling full or sluggish. Eat snacks that are light but large enough to nourish you, such as whole-grain toast (with good ingredients), fruit, yogurt, or a small smoothie.

3. Timing

Aim to eat your snack 30 to 60 minutes before your workout. If the meal is larger, give yourself 90 minutes to digest it.

Digestion speed varies from person to person, so experiment and find what works for you.

4. Complete and simple ingredients

Skip anything overly processed or loaded with sugar and artificial ingredients. Your body works best when you fuel it with real food, especially before you ask it to move, lift, and sweat.

Liv would be horrified by my dogs being online

What are good snacks to eat before exercise?

Here are some pre-workout snacks I eat that give me energy without making me feel heavy. Whether you’re heading to the gym, doing a Sculpt Society class, or doing quick strength exercises at home, these are easy, quick, and satisfying options.

1. Greek yogurt with berries and honey

This combo gives you complex carbs from fruit, protein from Greek yogurt, and a little natural sweetness from honey.

It’s refreshing, light and provides a boost of energy without weighing you down.

2. Cereal toast with peanut butter and banana

A classic for a reason! Grain bread gives you slow-digesting carbohydrates, peanut butter adds healthy fats and protein, and bananas give you potassium for muscle function.

If you love peanut butter, check out my collection 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 and add frozen fruit, spinach, and almond milk for a light, nutritious meal.

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 gives you a good balance of carbs, protein, and fat without being too heavy.

Ideal for 30 minutes before exercise.

5. Oatmeal with chia seeds and almond milk

If you work out in the morning, this warm and comforting snack is perfect. Oats are full of complex carbohydrates, and chia seeds provide healthy fats and fiber for slow-burning energy.

6. Cheese with pineapple

A low-calorie snack that is high in protein and provides fast-digesting carbohydrates. Cottage cheese helps build muscle, while pineapple gives you bromelain – an enzyme that supports digestion. I love this narrative and it makes me sad that dairy is not my friend.

7. Apple slices with almond or peanut butter

Sweet, crunchy and balanced. You’ll get simple carbs 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. Gluten-free grain bread or toast with avocado and sea salt

Another simple winner. Toast provides complex carbohydrates, and avocado adds healthy fats to keep you full and energized.

You can also sprinkle on hemp seeds or olive oil for extra nutrients.

9. A 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 to make quick bites. This is my classic recipe. The photos are 100 years old, but the collection stands the test of time. Can we also take a moment of silence for the blogging days gone by?! Horrible pictures, worse writing, and 167 comments! Good days haha.

Energy bites are small, portable and perfect for pre-workout. (Plus, it serves 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, nutritious and 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 well and exercising are big wins (and the biggest hurdles for most people), so if you focus on pre- and post-workout nutrition, this is next level! Eat nutritious, non-heavy foods while you work out, and you should be good to go!

Are there any questions I can answer? What’s your fueling strategy during exercise?

xo

Jenna