7 Pre-Workout Snacks to Fuel Your Training

burning dumbell

Fuel to our physical activities is provided by our diet. And by physical activity I don’t just mean working out at the gym, it also means your casual stroll to the neighbourhood.

Smart eating choices will always help you in achieving your health & fitness goals, no matter if you are starting out or already a pro in. Good nutrition is the key.

Pre-workout snacks are always important and helpful, whether you work out in the morning, afternoon, evening, or even at night. Pre-workout snacks will increase your efficiency to work out as it increases your stamina and agility.

However, what to eat before a workout? What nutrients should they have? Should it be rich in carbs, protein, or even just the combination of few nutrients; are a question for many.

NOTE: If you don’t wanna read the entire post and don’t really care about the details of the why the pre workout snacks are good for you, then watch this quick video about top 7 pre workout snacks:

What nutrients should be focused?

The reason to have pre-workout snacks is to give your body enough energy to have an effective and efficient workout. Carbohydrates are the prime source to provide energy throughout your body. 

Your pre-workout meal should also have a moderate portion of protein and fat. Protein helps in muscle recovery whereas fat helps in keeping your body energy last longer for intense workout sessions.

Timing is the key

After deciding what to eat, it’s time to know when to eat and trust me it is equally important. After having the pre-workout snacks your body would need some time to cope up with that and to power you up for maximum output.

The ideal time to take your pre-workout snacks is 30-60 minutes before your workout. However, that totally depends on each individual.

If you feel that you may not be able to take the meal maintaining this time difference, then you can adjust the timing of your pre-workout snacks accordingly. 

Having the right quantity

This is another important thing to consider when it comes to pre-workout snacking. To know the right portion or amount of carbs & protein intakes is very important to make your workout session impactful. A good pre-workout snack is enough (considering the timing above) to keep you going for about an hour or so.

However, if you plan to workout for let’s say about 2 hours or more then you would need to adjust the quantity accordingly to avoid lack of energy while working out. 

Here are the top 7 snacks to fuel your workout:

1. Multi-grain bread with peanut butter

peanut butter on bread

The combination of multi-grain bread and peanut butter is optimum for your pre-workout snack. This contains both carbohydrates (simple & complex) and protein to help you give energy and muscle repairing throughout the workout. 

Also, the combination of it is easy to digest, and along with carbs and protein it also covers up the potassium level which you tend to lose while sweating.Boiled potato with curd

Popularly known as Dahi aur Aloo, this one is a powerful combination for your workout snack. Potato is a rich source of carbohydrates whereas curd contains calcium and proteins.

As explained above, the combination of carbohydrates and proteins gives you energy and repairs your muscles.

2. Boiled potato with curd

boiled potato with curd

Popularly known as Dahi aur Aloo, this one is a powerful combination for your workout snack. Potato is a rich source of carbohydrates whereas curd contains calcium and proteins

As explained above, the combination of carbohydrates and proteins gives you energy   and repairs your muscles.

3. Whole eggs

whole egg

Eggs are must in every phase of your body transformation, from gaining muscles to losing weight eggs are always beneficial.

It is also beneficial as a pre-workout snack as it provides you with a combination of protein and fat. Fat gives you energy for a longer workout session whereas protein provides you with muscle growth and repair.

4. Fruits

I would suggest banana here, as it gives you more reasons to choose it over other fruits as a pre-workout snack. 

Bananas are packed with carbohydrates and potassium to fuel your workout. Bananas are great for endurance workouts as they boost the glycogen level.

However, other fruits like apples and grapes are also good pre-workout snacks.

5. Oatmeal


Oatmeal is best for those who workout in the morning. If you want to go hard on your workout session but an empty stomach restricts you from doing that and you cannot eat a meal before workout. Oatmeal can help you here.

It can be easily digested, provides you long-lasting energy, and hits the bloodstream quickly to get you going.

6. Protein shake

protein shake

Those who are already taking protein supplements, you guys are good and you can have your protein as is. However, those who aren’t can make a protein shake with natural ingredients. 

Download our protein-centric diet plan to know how to make a natural protein shake. Also, shakes or smoothies are easy to carry and customizable. 

7. Coffee

black coffee

Studies have shown that a Caffeine dose taken one hour prior to a workout session improves the circulation of blood and gives you immense energy & strength for your workout.

Moreover, if you are on weight loss then black coffee is the perfect pre-workout snack as it not just provides you with the energy but also helps in burning your unwanted body fat faster.

These all are the best pre-workout snacks to have. Try adding them to your daily diet and share the outcome with us in the comments.


Please enter your comment!
Please enter your name here