Power Up With These Tasty Pre‑Workout Snacks
Working out is a lot easier when you have the energy to do it. If you head to the gym on an empty stomach, you risk feeling lightheaded and struggling to get through your routine. A quick snack beforehand can change that. It doesn’t need to be an expensive bar or powder—simple foods you like are enough. What matters most is choosing the right kind of snack and eating it at the right time so your body has fuel ready when you start exercising.
Why You Should Snack Before Exercise
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Carbohydrates are the body’s go-to fuel, and adding some protein can give muscles a little extra support. Without a snack, your body may burn through its stored glucose too quickly, which can cause dips in energy and even dizziness. Eating beforehand helps stabilize blood sugar and improves performance.
For workouts that are less than an hour, a small snack or your last meal may be enough, but if you’re going longer or training harder, a quick bite beforehand can make all the difference.
The Timing Trick
When you eat matters almost as much as what you eat. If you only have thirty to sixty minutes before your workout, keep it simple with something high in carbs, light on protein, and low in fat. A banana, a granola bar with some protein, or even an applesauce packet works well.
If you have two to three hours before your workout, you can handle something a little more filling, like overnight oats with strawberries and walnuts, a turkey sandwich, or whole-grain toast with nut butter and fruit slices. The sweet spot is figuring out what sits well with you, because everyone’s stomach handles pre-workout food a little differently.
Snack Ideas You’ll Actually Want to Eat
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Pre-workout snacks don’t have to be boring or bland. Peanut butter banana toast with a drizzle of honey is a favorite because it provides a quick energy boost and a dose of potassium. A small plate of fruit paired with hard-boiled eggs works well if you want something lighter but still protein-packed.
Smoothies can be an excellent choice too, especially ones with banana, kiwi, spinach, avocado, and protein powder that balance carbs, fats, and protein in one drink.
For early mornings, low-fat chocolate milk is surprisingly effective. When you need something more substantial, pears with string cheese or an English muffin egg sandwich are heartier options. If you prefer something simple, Greek yogurt with granola or a bag of pretzels and fruit leather will do the trick without weighing you down.
Don’t Forget About Hydration
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Snacks are important, but water is just as important. A glass of water with your pre-workout bite helps you start hydrated, which supports your muscles and makes recovery easier. If you tend to exercise in the morning, topping off with fluids can keep you from feeling weak or foggy. For evening workouts, consider a smaller snack and water to keep you going without making it tough to fall asleep later.