When it comes to maximizing your workout, what you eat beforehand can make all the difference. The right pre-workout snack can provide the energy, endurance, and focus you need to power through your session—whether you’re hitting the gym, going for a run, or lifting heavy. But with so many options out there, how do you know what works best?
In this blog, we’ll explore the science behind pre-workout nutrition, the best foods to eat before exercising, and how to tailor your snack choices to your fitness goals. Whether you’re looking to build muscle, boost endurance, or simply stay energized, we’ve got you covered. Let’s dive in!
45-60 minutes before the workout- opt for a snack
To get the most out of your workout, timing your snack right is just as important as choosing what to eat. Aim to have your pre-workout snack 45 to 60 minutes before you exercise—this gives your body enough time to digest the food and convert it into usable energy without feeling too full or sluggish. Keep it easy to digest- low to moderate on protein and fat.
Step 1: Choose a simple, easy to digest carb
Carbs are your best friend! This is because they are the body’s preferred energy source for exercise. Eating simple carbohydrates 30 to 60 minutes before a workout helps:
- Boost energy levels so you don’t feel sluggish or fatigued
- Improve performance by keeping blood sugar levels steady during exercise
- Enhance focus and motivation, especially during long or intense sessions
You can simply stick to this, or
Step 2: Level up as per your goals (and gut tolerance)
- Protein
If your goal is muscle gain or strength training, adding a source of protein (like Greek yogurt, a boiled egg, or a protein shake) alongside your simple carbs can help kick start muscle repair and reduce post-workout soreness. A banana on its own might be perfect before a quick jog, but if you’re heading into a heavy lifting session, a banana with a scoop of peanut butter or a small protein smoothie could give you a better edge. Tailor your snack to match your goals!
Pro tip: keep it a small to moderate portion as tolerated. You can build it up!
- Caffeine
Acts as a natural stimulant that can sharpen your focus, delay fatigue and increase the ability to put more effort in, thereby getting more out of your workout and supporting performance.
Putting it altogether, here’s some pre-workout snack ideas:
