20 Energizing Snack Ideas Before a Workout

Sports nutrition
Healthy eating
20 Energizing Snack Ideas Before a Workout

Whether you're a professional athlete or a fitness enthusiast, having the right snack before your exercise session is essential to maximize your performance. Working out on an empty stomach can be counterproductive. Therefore, it's wise to consume an energy-rich snack in the hour leading up to your session. This pre-workout snack helps to prevent hunger and provides your body with the energy it needs for the exercise.

When choosing what to eat less than 60 minutes before the workout, consider factors like digestion, duration, and type of training. It's best to go for foods low in fibre, proteins, and fats, as they take longer to digest. Instead, prioritize foods high in carbohydrates, your body's quick fuel!

1. Local Berry Smoothie Bowl 

This recipe offers you a sweet blend of berries, banana, and maple syrup for a refreshing taste.

2. Banana-Berry Breakfast Muffins 

These muffins made from fruits and oats are tasty and fairly low in fibre for optimal digestion. Plus, they're easy to take with you anywhere.

3. Gluten-Free "Cookie Dough" Energy Balls 

This recipe combines simple ingredients and is rich in carbohydrates. Plus, these balls can be eaten anywhere (in the car, at the office...) since they don’t make a mess.

energy balls

4. Lemon, Poppy Seed, and Blueberry Cookies 

This quick recipe offers a perfect flavour marriage between the acidity of lemon and blueberries.

5. Fruit Dip

Fresh fruits will always be an easy and effective option for a pre-training snack. Why not accompany them with a delicious ricotta, mango, and maple syrup dip for a tasty combination?

6. Beet Popsicles 

Beets are known to enhance endurance sports performance with their vasodilator effect. This recipe offers a golden opportunity to include them in your pre-training snack during the summer months.

7. Banana Oat Waffles 

This recipe allows you to whip up a carbohydrate-rich breakfast, perfect to eat before a morning workout.

8. Light Strawberry Mousse 

This recipe is perfect for sensitive stomachs that seek a light and fresh snack before sports.

strawberry mousse

 9. No-Bake Raspberry and Chia Jam 

This homemade jam recipe is perfect to spread on low-fibre bread before training.

10. Fruit Pops 

This fun recipe allows you to create fruit skewers with optional toppings, accompanied by a chocolate yogurt dip. Perfect for young and old athletes!

11. Strawberries & Matcha Bubble Tea 

Do you know bubble tea? This recipe made with black tea pearls, maple syrup, strawberries, and bananas will give you all the necessary ingredients to perform well.

bubble tea

12. Apple and Cranberry Sauce 

This homemade sauce is simple, tasty, and refreshing. The sauce is a perfect option for a last-minute pre-training snack!

13. Pre-workout Choco-Banana Muffins 

These muffins are prepared in a single bowl and constitute a pleasant mixture of carbohydrates for a good source of energy.

14. Energy Balls 

These energy balls made with dates, oat flakes, and cocoa will bring you happiness in just a few bites!

energy balls chocolate

15. Field Berry Frosted Fruit Barks 

This frozen berry flavoured snack will be perfect to offer you a good dose of carbohydrates before exercise.


If you don't have time to cook, here are five snack ideas that can be purchased directly from the grocery store for busy days.

16. Fig Bars 

Fig bars are an excellent choice for athletes who want a large dose of carbohydrates, relevant before several hours of training.

17. Dried Fruits 

Dried fruits such as dates, apricots, grapes, or cranberries are a versatile and practical option!

18. Rice Cakes 

If you crave something salty before training, rice cakes are a good option. Their carbohydrate content isn't extremely high, so you can eat several to get a sufficient dose of carbs. Otherwise, you can add jam or honey on top to increase the carbohydrate intake.

19. Drinkable Yogurt 

Drinkable yogurts, like Iogo or Yop brands, provide a good source of carbohydrates that are easily digestible.

20. Dad's Cookies 

These oat and sugar-based cookies are low in fibre and rich in carbohydrates.

In conclusion, these 20 snack ideas offer a variety of choices for all tastes. All these alternatives will give you the energy dose you need to undertake all your training sessions! If you need advice to better understand your nutritional needs before training, don't hesitate to make an appointment with a nutritionist to get personalized tips. Bon appétit!

Registered Dietitian Nutritionist