The Best Pre-Workout Snacks

Susan Hoff
August 17, 2022

To snack or not to snack before hopping on the treadmill or getting out those weights?

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To snack or not to snack before hopping on the treadmill or getting out those weights?

While eating too close to exercise is a recipe for sluggishness and discomfort, a rumbling stomach can also cut a workout short. The solution? Eating smaller snacks or meals that combine protein and carbohydrates for a powerful boost that’ll give your body proper fuel to workout - and eating them at the correct time. 

Studies show that eating the right foods at the right time can help improve workout performance and may allow you to work out for a longer time or at a higher intensity. Recovery time can even be improved! Here’s what experts advise:

Time Windows:

  • 30-60 minutes before: Eat a high carbohydrate, moderate protein, and low fat snack before exercising. 
  • 2-3 hours before: Eat a high carbohydrate, high protein, low fat meal before exercising.

Maximize your exercise performance and improve recovery time? Feed us now. Here are some of our favorite pre-workout pairings to help you reach peak performance!

Pre-Workout Snacks:

  • Greek yogurt + raspberries: Make a parfait that packs in antioxidants and protein. The creamy texture feels dessert-like but cuts out those dessert calories. 

  • Banana + pistachio butter rolled in chia, flax seeds, dark chocolate chips, and/or puffed rice: Upgrade a classic combo with a fancier nut butter that’s lower in calories and higher in fiber than other nut butters while also being full of healthy fat. Add Omega-3-rich seeds for extra credit. 


Credit: @amindfullmom
  • Hard-boiled egg + avocado toast: Eating eggs before exercising is ideal for building strength and repairing tiny tears in muscle fibers. Eggs are outstanding sources of vital nutrients, like essential amino acids, vitamin A, vitamin D, B vitamins, and folic acid.

Credit: @cookforyourlife

  • Turkey avocado wrap: Slices of lean meat—like turkey—are a great way to get some easily digestible protein in before a sweat session. Skip the tortilla/wrap and make it keto if you prefer.

Credit: @thenovicechefblog
Oath & Grind By Susan Hoff
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