Wondering what to eat before a workout to fuel up without feeling overly full? Your pre-workout snack choice can make a real difference in your performance, comfort, and enjoyment during physical activity!
Whether you're planning a strength training session, a run, a bike ride, or any other physical activity, our registered dietitians present their top 20 pre-workout snack ideas to power you up before you get started!
Carbohydrates: Your Best Allies
Carbohydrates are your best friends for fueling up before you get moving! You can find them in bread, cereal, fruit, rice, pasta, sugar, and maple syrup. But did you know that the timing of when you eat them can influence your food choices?
Not all carbohydrates digest at the same speed! The closer you are to your workout, the more you should prioritize easy-to-digest, low-fiber carbs, while limiting fats and large amounts of protein. The goal? To start your session feeling energized, without having an overly full stomach!
3 to 4 hours before: Combine carbs and protein
At 3 to 4 hours before your workout, you still have time to enjoy a small meal or a substantial snack! Focus on a good source of carbs for fuel, paired with protein to keep you well-sustained until your workout.
You can also start limiting particularly high-fiber or high-fat foods if you have digestive sensitivities.
1. Egg, ricotta, and avocado bagel
A classic that's not just for breakfast! This bagel is an ideal option at any time of day, whether you're working out in the morning or the afternoon. For more comfortable digestion before a workout, opt for a white bagel rather than multigrain, or simply remove the avocado!
2. Chocolate orange protein oatmeal
This oatmeal offers an ideal nutrient ratio 3 to 4 hours before getting moving, with 52g of carbs and 21g of protein per serving. Cocoa, orange, and pistachios add a gourmet touch that can make meal prep much more enjoyable. Prep it the night before and reheat it quickly before leaving.
3. Air-fryer grilled cheese
A grilled cheese before a workout? Absolutely! Thanks to air-frying, this version limits added fat while maintaining a crispy texture and a taste that’s just as comforting. The bread provides carbs for fuel, while the cheese adds protein. Serve it with a fruit to boost your carb intake!
4. Egg, broccoli, and turkey protein squares
These egg, broccoli, and turkey protein squares are the perfect solution for busy days! Make a big batch so you always have a protein option on hand. To make it a complete, carb-rich pre-workout snack, simply pair them with a slice of bread or an English muffin.
5. Air-fryer French toast
What if your pre-workout snack felt like a gourmet breakfast? This French toast is a delicious way to fuel up on carbs while treating yourself. Thanks to air-frying, you get a golden, fluffy texture with little added fat. Add fruit or a drizzle of maple syrup to increase the carbs and customize your snack to your needs!
6. Air-fryer pizza pockets
An original option for those who prefer savory! These pizza pockets are perfect for fueling up on carbs while adding a good dose of protein thanks to their filling. With turkey pepperoni, low-fat cheese, and air-fryer cooking, you get a lower-fat version that’s perfectly suited for a pre-workout snack.
About 2 hours before: Choose a light snack
About 2 hours before your workout, it's all about carbs! Your snack can be lighter, while still providing enough energy to sustain you until your session. A small touch of protein can also be beneficial, especially if it’s been a while since your last meal. Focus on low-fat protein to maximize digestive comfort. Here are a few suggestions from our sports dietitians nutritionists.
7. Rhubarb protein muffins
A fluffy muffin before moving? Yes, please! With about 11g of protein and 21g of carbs per serving, these rhubarb muffins are an excellent base for a pre-workout snack. Simply add a fruit to fuel up on carbs and energy before your session. Make a large batch and freeze them for up to three months: you'll just need to grab one when the urge to move strikes!
8. Cottage cheese mousse with peaches and honey
Looking for a change from the classic snack? This cottage cheese mousse is an original and gourmet way to assemble your pre-workout snack. The cottage cheese provides a low-fat protein source, which is particularly good about 2 hours before activity, while peaches and honey add carbs to sustain your energy.
9. Strawberry-banana protein smoothie
Get your blenders ready! This smoothie is a fresh, light, and easy-to-drink option about 2 hours before moving. Strawberries and bananas provide carbs to sustain your energy, while the protein portion helps keep you satisfied until your session.
10. Chocolate-cranberry energy balls
Small, practical, and easy to slide into your bag, these energy balls are the ideal size for a light and non-voluminous snack before moving. Have two for a more satisfying portion. Prepare them in advance and keep a few in the freezer. That way, you'll have an option ready to enjoy as soon as it's time to train!
11. Chocolate and cranberry protein bars
A homemade bar that goes everywhere with you! Make them in advance and slip one into your gym bag to have a protein snack on hand, even when your schedule is packed. It's a simple and practical option to avoid arriving at your workout on an empty stomach.
12. "Banana Split" Style Banana
This express banana split can be prepared in less than 5 minutes with ingredients you likely already have on hand. The banana provides carbohydrates to fuel up, while the yogurt adds a touch of protein, making it an interesting option about 2 hours before a workout. For a version adapted just before your session, simply remove the yogurt to favor a lighter, easier-to-digest snack.
30 to 60 minutes before: Focus on easy-to-digest carbs
Is your workout starting in less than an hour? Now is the time to bank on express energy! At this stage, your snack should be light and easy to digest to give you a little boost without weighing you down. Focus primarily on simple carbs, low in fiber and fat, with very little protein.
13. Beet popsicles
A little dose of frozen energy before moving? These popsicles are perfect for hot days: they provide 14g of carbs per serving while cooling you down before your session. With only 1g of protein, they are light and easy to incorporate as your workout approaches. Always keep some ready in the freezer!
14. Lemon sports drink
This sports drink is a simple way to fuel up on energy in liquid form, while contributing to your hydration. It’s particularly interesting when solid foods aren’t appealing or when your workout is fast approaching.
15. Easy pineapple and raspberry sorbet
This pineapple and raspberry sorbet is a refreshing and gourmet way to fuel up on carbs before your session, especially on hot days. Light and easy to eat, it can be enjoyed without feeling like you're having a big snack.
16. Coffee sports gel
The gel format is particularly practical when you need an easy-to-consume carb source right before moving. Its touch of caffeine can also give you an extra energy boost and help you feel more alert before your session.
Tip: If you're not used to consuming caffeine before a workout, test the gel during a regular session rather than right before a competition.
17. Sports gummies
A fun and easy-to-carry option! These sports gummies allow you to consume carbs quickly without needing to prepare a real snack. Their small size is also perfect for days when you're short on time. Portion them out in your gym bag to have them easily on hand.
18. Fruit and quinoa salad with lime
This fruit and quinoa salad is a light, colorful, and fresh option to fuel up on carbs before your session. And since it's easily prepped in advance, it's perfect for having a snack ready to eat when your workout approaches.
Tip: If you're enjoying it less than an hour before moving, opt for a small portion and adjust the amount of quinoa according to your digestive tolerance.
19. Saskatoon berry jam on white toast
This homemade Saskatoon berry jam is perfect for adding a fruity and sweet touch to toast before a workout. Simple, quick, and easy to digest, it's an ideal option when your session is approaching and you want something light.
20. Pre-workout smoothie
Prefer to drink your energy rather than eat it? This smoothie was designed especially for pre-workouts: it allows you to fuel up on carbs in a liquid, light, and practical format, without too much fiber or protein.
Need a boost to optimize your sports nutrition?
The right snack can make a real difference, but your needs are unique! A sports registered dietitian nutritionist can help you adapt your nutrition to your workouts, your goals, and your digestion. Book an appointment now to build a simple, personalized, and realistic strategy that will allow you to move with more energy and optimize your recovery.
