Buzz
While much attention is given to exercise, it's crucial to remember that your actions outside the gym often matter more. The majority of your day is spent away from workouts, and proper nutrition and recovery are essential for maximizing performance. Although many believe a pre-workout snack is necessary, this isn't always the case.
"For low-intensity workouts lasting an hour or less, fueling isn't required, especially if you've eaten a meal three to four hours earlier—though staying hydrated is still important," explains Leslie J. Bonci, MPH, RD, CSSD, LDN. Some individuals experience cramping or digestive discomfort when exercising after eating, even with a small snack. These individuals may be pleased to know that recent studies highlight the advantages of fasting before exercise, as it encourages the body to burn fat instead of recently consumed carbohydrates for energy.
1. 1/4 cup dried mango slices paired with raw almonds
Dried Mango.
HUIZENG HU"A small portion of dried fruit and mixed nuts offers sustained energy for activities like running or hiking. Keep the serving size to roughly 1/4 cup and consume it about an hour beforehand to avoid feeling overly full during your workout," advises Mackenzie Burgess, RDN.
2. A piece of whole grain toast topped with a tablespoon of peanut butter and a small banana
Peanut Butter Banana Toast.
Tetra Images"This combination delivers a higher dose of fast-absorbing carbs, ideal for powering through demanding exercises such as running or HIIT. Consume this snack at least an hour before a vigorous workout to allow ample time for digestion," Burgess explains.
3. A 16-ounce green smoothie
Green Smoothie.
Johner Images"Smoothies are an excellent way to energize yourself for cardio sessions without feeling overly full. Opt for ingredients that offer a balanced mix of carbs and protein," suggests Burgess. For instance, she recommends combining half a frozen banana, 1 tablespoon of peanut butter, 1 cup of spinach, 1 scoop of protein powder, and 1 cup of almond milk. "Given their higher calorie and nutrient density, it's best to consume smoothies two to three hours before your workout," she adds.
4. A medium-sized apple paired with a tablespoon of nut butter
Apple and nut butter.
Jamie Grill"This timeless pairing of carbs and protein is perfect for energizing low-intensity activities such as yoga or swimming. If apples aren't your preference, consider substituting with pears or strawberries," Burgess recommends.
5. A cup of nonfat plain Greek yogurt
Greek Yogurt.
sommail"Greek yogurt is an excellent protein source, aiding in muscle protection and speeding up recovery," says Burgess. "Enjoy this snack one to two hours before lifting weights. For added healthy carbs, drizzle with honey or sprinkle homemade granola on top."
6. A small whole wheat pita, five chopped prunes, and a tablespoon of almond butter
Wheat Pita.
Brigita Dumitru / 500px"This combination delivers both quick and sustained energy through carbs and fats, making it ideal for activities like a two-hour hike or bike ride," Bonci explains.
7. A smoothie made with 8 ounces of milk, three prunes, and 1/2 frozen banana
Person cutting banana.
Westend61"This blend offers protein alongside carbs, creating the perfect mix for a strength training session," Bonci notes.
8. Dates
Bowl of dates.
Westend61"Dates are packed with natural sugars that are easily digestible and deliver fast-acting energy, perfect for endurance exercises," explains Natalie Rizzo, MS, RD. If you're in a rush before your workout, one or two dates can be a quick and convenient snack.
9. Nuts
Person holding bowl of walnuts.
Westend61"For low-intensity activities such as yoga or pilates, the body relies on fat for energy. A small handful of walnuts or almonds before these workouts can curb hunger and maintain your energy levels," Rizzo explains.
10. Cottage cheese paired with berries
Bowl of cottage cheese and berries.
Photo by Cathy ScolaBurgess suggests combining a half-cup of cottage cheese with a serving of berries. "Cottage cheese has gained popularity recently, and rightly so," she notes. "It offers a rich source of protein, and when paired with fiber-packed berries, it becomes an ideal snack to power your muscles and maintain energy throughout your workout."
11. A handful of pumpkin seeds mixed with dark chocolate chips
Bowl of pumpkin seeds.
MirageCCreate a quick trail mix using pumpkin seeds and dark chocolate chips. "This blend of crunch and sweetness delivers essential nutrients like magnesium, vitamin E, and antioxidants, which can enhance muscle function and minimize inflammation during exercise. If pumpkin seeds aren't your preference, substitute them with your favorite nut," Burgess suggests. She advises a 1/4 cup serving before your workout.
12. Hummus served with cucumber and bell pepper slices
Bowl of hummus.
Westend61A 1/4 cup of hummus paired with fresh vegetables makes a fulfilling snack, Burgess notes. "It’s an excellent source of plant-based protein and fiber, helping you stay full longer and fueling your workout. Combining it with hydrating veggies like cucumbers and bell peppers boosts your hydration levels, optimizing exercise performance," Burgess explains.
13. A slice of whole grain toast topped with mashed avocado and a sprinkle of hemp seeds
Avocado toast.
Arx0nt"This snack combines slow-digesting carbs from whole grain toast and potassium-rich avocados, offering sustained energy that’s perfect for pre-workout fueling," Burgess explains.
Key Tips for Pre-Workout Snacks
Consume your snack at least 30 minutes before exercising.
Many fitness enthusiasts benefit from a small pre-workout snack to boost energy and prevent issues like dizziness. "Aim to eat your snack at least 30 minutes before your workout to replenish energy reserves for the activity ahead," advises Cara Harbstreet, MS, RD, LD. "Typically, this snack should be rich in carbohydrates, contain a moderate amount of protein, be low in fat, and include 5 to 10 ounces of fluids."
Opt for a snack, not a full meal.
It’s crucial to focus on eating a snack rather than a meal. "Pre-workout portions should be fist-sized, not plate-sized, to avoid digestive discomfort," Bonci explains. "If you choose a shake, consume it at least an hour before exercising to allow digestion, ensuring blood flow is directed to your muscles rather than your digestive system during the workout."
Tailor your snack to your workout type.
It’s important to note that your pre-workout snack should align with the type of exercise you’re doing. "For high-intensity interval training (HIIT), which burns more carbs, your pre-workout snack should emphasize carbohydrates," Bonci explains. "For strength training, including protein before your workout can enhance muscle protein synthesis and reduce breakdown. For yoga, a small, carb-based snack that digests quickly is ideal to avoid discomfort, especially during inverted poses. Options like four prunes or prune puree, paired with hydration an hour before class, work well."
Quick Snack Ideas for Last-Minute Workouts
We all have days when getting to the gym is a struggle, and planning a pre-workout snack isn’t always feasible. If you need a quick energy boost right before exercising, Harbstreet advises avoiding foods high in protein, fat, or fiber, as they can slow digestion and cause stomach discomfort. "Opt for lightly flavored options like roasted petite potatoes with a pinch of salt. Liquid-based snacks, such as smoothies, are also a great choice—they’re easier to digest, provide quick carbs, and help with hydration."
