Eating a little something before working out can help you stay energized during your workout and may even help you recover faster afterwards.

It’s important to make sure your pre-workout snack contains adequate carbohydrates. Carbs break down to glucose, which is your body’s main form of energy. The goal of a pre-workout snack is to help fuel your workout and minimize physical and mental fatigue.

It’s a good idea to eat snacks that are low in fat and fiber before working out, to reduce the chance of having gastrointestinal issues during exercise. A pre-workout snack should be high in carbohydrate, low to moderate in protein, and low in fat and fiber.

A moderate amount of protein before working out is tolerable and helpful in repairing and building muscle.

Working out on an empty stomach is considered by some to be the biggest mistake you can make in your exercise routine. Before exercise, it is important to eat pre-workout food in order to have the energy to perform well. You will experience muscle soreness and fatigue if you work out regularly, so it is important to eat before exercising.

The main reason to wait to workout after eating is so your body has time to digest the meal and convert it into energy.

Pre-fueling will help you train longer and harder.  If you’re someone who struggles to eat before exercising, you’re not alone. Lots of people have trouble with this.

If you are trying to lose weight, you need to eat something before exercising a low calorie pre-workout snack can still be beneficial for your weight loss.  Your body needs fuel to workout effectively, which can be something as small as a piece of fruit or a protein bar. When you do not consume enough calories, your metabolism rate decreases and it becomes more difficult to burn fat.

Your body needs more than just water when you’re gearing up for a big workout or a simple exercise. The energy provided by a sports drink will help you to work harder and burn more calories during your workout than if you had just drunk water.

There are sugarless sport drink options on the market.  Purium makes an excellent option, Coco Hydrate.  Coco Hydrate can hydrate and reenergize with a blend of coconut water, mineral salts and rooibos. It can also help prevent injury by providing your muscles with additional nutrients and fluids, so they do not become too stiff or tight during exercise.

Make sure to eat a pre-workout snack or meal before heading to the gym.


MUSH earns our top pick for a pre-workout snack because it offers a nutrient-dense source of carbohydrates without added sugar in a convenient, single-serve pack.
All flavor varieties are made with whole grain oats plus a mix of fruit and fruit juice or other natural flavors from spices, nuts, or extracts. With simple, natural ingredients and no added sugar, we like that this snack can be a good snack option anytime, not just before a workout.

No matter which flavor of MUSH you choose, you’ll get more than 30 grams of carbohydrates per serving without any extra sugar added.

If you are looking for a high-energy snack to eat before working out, Blueberry MUSH is a good choice. One serving of Blueberry MUSH provides 240 calories, 36 grams of carbohydrates, and 5 grams of protein.

Oats are a good source of fiber which can improve gut health. It is recommended to eat oats an hour or more before working out, as eating a lot of fiber can cause digestive problems during exercise.

MUSH comes in lots of flavors, like Apple Cinnamon, Vanilla Bean, Coffee Coconut, Dark Chocolate, Strawberry, and Blueberry. If you’re allergic to tree nuts, you want to check labels carefully. Many flavors are made with almond or coconut milk.



2. GoGo SqueeZ Applesauce Pouches

Fruit is one of the best pre-workout snacks as it offers a nutrient-dense source of carbohydrates. But, not everyone can keep fruit fresh and free of bruises in the bottom of their workout bag. Enter fruit pouches, a convenient and portable way to get your fruit before a workout.

The GoGo squeeZ BIG pouches are the best choice for fruit purees because they contain more fruit (and more carbohydrates) per pouch than many smaller size fruit pouches.

One pouch (120 grams) of the classic apple contains 21 grams of carbohydrates and 2 grams of fiber. This makes it a great pre-workout snack to eat within the hour before a workout.

You may need to eat another carbohydrate food if you want to have enough energy to exercise for a long time.

You will probably find it helpful to consume carbohydrates and electrolytes during your workout if you are doing a long workout. These can come in the form of electrolyte drinks, energy chews, gels, or bars.

GoGo has many flavors that don’t contain dairy, gluten, or nuts, so it’s a good choice if you’re allergic to those things. What flavors do you want? Pineapple, Pear, Mango, Raspberry, or Apple?


Skratch Labs makes a line of energy bars, hydration mixes, and recovery snacks for athletes. The Skratch Labs Anytime Energy Bar is  high in carbohydrates and has limited added sugar.

The Anytime Energy Bark is offered in 5 flavors: Peanut Butter & Chocolate, Raspberries & Lemon, Peanut Butter & Strawberry, Chocolate Chips & Almonds, and Cherries & Pistachios.

The bars do not contain gluten, soy, or dairy, but many of them contain peanuts or tree nuts, which are both major allergens.

The Skatch Labs Anytime Energy Bars have a slightly longer ingredient list than some other bars, but none of their ingredients are artificial sweeteners or flavors.

The Peanut Butter & Strawberries bar, for example, is made with a nut butter blend, dried strawberries, and coconut nectar for sweetness and texture, among other ingredients. This food has 220 calories, 32 grams of carbohydrates, and 5 grams of protein.

The moderate amount of carbs, fat, and protein in each bar makes them a good choice to eat an hour or two before a workout.

Eating high-fat foods close to the start of exercise may cause stomach discomfort for some people.


The minimally-processed, gluten-free Larabars are an excellent option to snack on pre-workout. With a simple ingredient list and no added sugar, they can also make for a great anytime snack.

With these bars, you also don’t have to worry about additives like artificial sweeteners which may cause digestive upset in some people.

The main ingredient in Larabars is dates, which are a type of dried fruit that contains a lot of carbohydrates. These carbohydrates are easy for your body to digest, and they provide your muscles with a quick source of energy.

Dates are a high source of fructans, which are a type of carbohydrate that can be fermented (also known as FODMAPs). This can cause digestive discomfort for people with irritable bowel syndrome.

If you find that dates make you feel uncomfortable, choose a different type of Larabar that has less FODMAPs, like a fig-based bar.

One advantage of Larabars is that they often contain only a small number of ingredients. An example of this would be the Peanut Butter Cookie bar which contains ingredients such as dates, peanuts and sea salt.

This mix provides 220 calories, 6 grams of protein, and 23 grams of carbs. The bars are a good combination of carbs and protein, which is ideal to eat an hour before working out.

If you feel nauseous after consuming these prior to working out, it could be due to the high fat content. Try eating them earlier.

If you want to have an effective workout that lasts more than an hour, you should consume more carbohydrates so that you get closer to the one gram per kilogram of body weight recommendation.


5. Classic Oatmeal

Oatmeal is the best meal to eat before working out in the morning because it is full of protein and fiber. It also keeps you feeling full for a longer period of time. It won’t cause your blood sugar levels to spike because it has a low glycemic index.

And for those who don’t like eating carbs before their workouts, you don’t have to. Oatmeal is a great option as well! Try making oatmeal with water instead of milk.

This will help reduce the amount of added sugars and calories. Adding cinnamon or vanilla extract to your oatmeal can give it a flavor boost!


6.  Protein Shakes

Question: What can you eat before and after a workout? If you are working out and cannot eat breakfast before, protein shakes are a great way to get in some extra protein and calories.

In addition to helping you stay hydrated, protein shakes can also help increase your metabolism and make you feel fuller for longer after consuming it. You can make them with whatever you like. Some people prefer to use milk instead of water, but this is entirely up to you.



7. Greek Yogurt

Another good option for a pre-workout snack or meal is Greek yogurt. It is low in fat and calories, but high in protein and calcium. The food also contains probiotics that are good for your digestive system.

This food is delicious on its own or in smoothies and oatmeal. This is also one of the best foods to eat after a workout, especially when paired with fruit.


8. Bananas

A high sodium level in your body can be balanced out by potassium found in bananas.

What makes the banana so special?

  • It is super healthy
  • Bananas are natural rich in fiber and potassium
  • It boost body metabolism
  • And bananas are cheap and widely available in the shops


9. Granola Bars 

Granola bars are an excellent pre-workout snack because they provide easily digestible energy and don’t take much time to eat. The energy density of these foods means that you’ll get more calories per bite. One of the best things to eat before working out is a granola bar.

This food will help you feel full and satisfied for a longer period of time because it is high in protein and fiber. There are so many flavors and varieties of ice cream, you’ll be sure to find one you love!


10. Peanut Butter

Peanut butter is a good option to eat before working out because the protein and healthy fats it contains can help increase your metabolism and help you burn more calories during the day.

You can either eat a peanut butter sandwich before working out, or as part of an after-workout meal. If you’re looking to cut down on calories, try making your peanut butter and banana sandwiches with whole wheat bread instead of white.



11. Eggs

Working out while feeling hungry is not ideal, so eggs are a great way to get protein ahead of time. Not only will this help you feel full and satisfied, but your body will be better prepared for the physical activity.

You can cook them at home easily, so there is no need to worry about convenience when trying them out as part of your pre-workout routine!



The foods you may or may not tolerate before a workout depend on the intensity of your workout and your digestive system. In general, it’s best to avoid high fiber or high-fat foods before a workout.
Fiber is a non-digestible carbohydrate that is super beneficial to our health but should be avoided before a workout. Your pre-workout snack should contain adequate carbohydrates. Carbs break down to glucose, which is your body’s main form of energy. A moderate amount of protein before working out is tolerable and helpful in repairing and building muscle.
Experiment with what works best for your body and to also avoid trying new foods before competitions or long training sessions.


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