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There’s a great debate in the fitness world: to eat or not to eat before a workout? Even seasoned fitness gurus often ask themselves, “Should I eat before working out?” The answer is yes. Your body needs fuel and nutrition to get through your workout. It can’t perform at its best if it’s running on empty.
However, you shouldn’t eat just anything. Some foods slow you down, making your workout more difficult. They’ll make you feel tired and sluggish, leaving you disappointed in your performance.
On the other hand, the right foods will energize you and help you get the most from your workout. A mix of complex and simple carbs can power your body, and healthy sugars from fruits give you that much-needed pre-workout energy boost.
As mentioned above, some foods are harder to digest than others and can weigh you down. Avoid pasta, potatoes, and chocolate, which are high in gluten and lactose and may cause digestive discomfort. The last thing you want is a heavy stomach mid-spin class.
Working out on an empty stomach may lead to low blood sugar, causing dizziness and fatigue — the exact opposite of what you want. Make sure you get the fuel your body needs! Remember, these are snack ideas meant for right before your workout. If you’re very hungry, opt for a larger meal 2–3 hours ahead.
So what should you eat before working out? Here are 10 pre-workout snacks to energize and fuel your body.
1. Protein smoothie
A fruit and protein smoothie is an excellent pre-workout option. Peanut butter or protein powder can provide the protein you need. Blend it with your favorite fruits for an energy boost and take it on the go!
2. Oatmeal with fruit
Oats are slow-digesting carbs that release sugar steadily, providing consistent energy. They also help prep your muscles. Add fruit to your oatmeal for extra fuel!
3. Chia seeds
Chia seeds are rich in omega-3 fats, protein, and antioxidants. They sustain your energy during long workouts. Add them to a smoothie or yogurt before exercising.
4. Whole-wheat toast with peanut butter and banana
Whole-wheat toast offers healthy, easy-to-digest carbs. Natural peanut butter is packed with protein, and bananas provide potassium, which you lose through sweat. Combine them for a powerful pre-workout snack.
5. Hard-boiled eggs
Eggs are high in protein and low in fat, making them ideal before workouts. Prepare a batch at the start of the week to have on hand whenever you need a quick snack.
6. Apple slices and almond butter
Almond butter is a great source of protein and energy. Apples provide antioxidants and vitamins, helping to keep your energy levels high during exercise.
7. Avocado on whole-wheat toast
Avocados are rich in potassium and magnesium, which support muscle function. Paired with whole-wheat toast, they make a filling and digestible snack.
8. Greek yogurt with trail mix
Greek yogurt is easy on your stomach. Seeds and nuts help regulate insulin levels during workouts, while dried fruits add a quick energy boost.
9. Energy or granola bar
For something quick between work and the gym, choose a protein-rich bar with oats or granola. Avoid overly sweet or chocolate-filled bars to stay energized and avoid sluggishness.
10. Applesauce
If you’re low on energy and tempted by candy, choose applesauce instead. It’s easy to digest and provides natural sugars for an energy lift without the crash.
If you’ve been unsure about eating before a workout, the answer is clear: eat nutritious, healthy carbs to stay energized and perform your best!
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