The 6 Best Pre-Workout Snacks for More Energy

The food you eat is full of nutrients that provide calories to fuel your body. So getting the right mix of nutrients is crucial for your fitness plan. Proper pre-workout nutrition –– including when and how much you eat –– can give you energy, boost your performance, and aid your recovery. 

It might sound complicated, but it doesn't have to be. Simple guidelines can help you choose the best pre-workout snacks.

Best pre-workout snacks to fuel your exercise

When it comes to pre-workout snacks, the goal is to find healthy options with the right mix of carbs and some protein to fuel your exercise. But try not to overdo it with protein, fat, and fiber. Finding the best snacks to have before a workout may take some trial and error. 

Here are some ideas to get you started: 

1. Whole-wheat toast with nut butter

2. Oatmeal with fresh fruit

3. Low-fat yogurt with berries

4. Whole-grain crackers with cheese

5. Low-sugar cereal with milk

6. Fruit-and-vegetable smoothie

Each of these nutrient-rich snacks has a balance of macronutrients to boost your energy without making you feel too full or bloated.

Are energy bars good before a workout?

Energy bars are convenient to keep in your desk, car, or gym bag for a quick pre-workout snack. But choose wisely. Many energy bars are packed with sugar and other unhealthy ingredients, making them more like candy than a healthy snack. Read the ingredient labels and choose bars made from whole foods with no added sugar.

EXPERT PICKS: WHAT TO READ NEXT

• Is it better to eat before or after a workout? Doing both can support your exercise performance and recovery. Here's what you need to know about pre- and post-workout nutrition. 

• Your post-workout nutrition plan may help you get better results from your workouts. Try these foods for muscle recovery. 

• Does working out on an empty stomach help you lose weight faster? Find out what the science says about fasted cardio.

What types of food are good to eat before a workout?

You'll want to focus on macronutrients when choosing a snack before a workout. 

Carbs are key 

Carbs –– sugars, starches, and fiber –– are one of your body's main energy sources. They provide quick fuel, making them critical for your pre-workout eating plan. Sugars and starches break down into glucose, which enters your bloodstream to provide energy. Although fiber is indigestible and contributes minimal calories, it's important for proper digestion and healthy cholesterol and blood sugar levels. 

Carbs run the gamut, from vegetables to french fries. So the type of carbohydrate you choose makes a big difference. For example, experts recommend limiting added sugar and refined grains. You can find these ingredients in foods and drinks such as white rice, pasta, and soda. These carbs break down fast, providing a quick but short-lived energy rush.

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Unprocessed complex carbs take longer to digest, providing steady, longer-lasting energy. Examples include whole grains, fruits, and vegetables. These whole carbs are generally higher in fiber –– which can help you feel full longer –– than simple carbs. 

But avoid getting too much fiber before a workout. The body processes fiber more slowly than sugars and starches, which means it stays in your stomach longer. A full stomach during a workout –– especially one that involves high-intensity exercise –– can be uncomfortable and cause indigestion. 

Protein plays a part 

Protein contains amino acids that help repair, maintain, and build muscle. Adequate protein intake also helps your muscles recover after exercise. So your performance, strength, and muscle gains will suffer without it. 

You can also grab a protein bar for a quick and convenient pre-gym snack. But read the labels carefully, because ingredients will vary by brand. As with energy bars, protein bars may contain unhealthy ingredients, such as added sugar and saturated fat. Some options will also have more protein and calories than others. 

Look for protein bars made with whole food ingredients that contain around 10 to 15 grams of protein.

Fat isn't a necessity

Fat is a necessary macronutrient that helps your body store energy and absorb nutrients. It also provides insulation and protects vital organs. Healthy fats –– such as avocados, nuts, and fatty fish –– have their place in a balanced diet. But high-fat foods are not necessary before a workout. And as the slowest-digesting macronutrient, fat can also cause stomach problems when eaten before you exercise. 

How long should you wait to work out after eating?

When and how much you eat could be just as important as what you eat before exercise. Having a bunch of undigested food sloshing around in your stomach in the middle of a workout won’t help your performance. You want most of your snack or meal to be digested by the time you get moving. 

So, how long should you wait to exercise after eating? Guidelines from the International Society of Sports Nutrition suggest waiting:

• 3-4 hours after a large meal

• 1-2 hours after a small meal

• 30-60 minutes after a light snack

But everyone is different, and you may need more or less time. 

What foods should you avoid before working out?

Junk foods –– including those high in less-healthy fat and sugar –– aren't good for you in general. And they have no place in your pre-workout diet. Try to avoid the "empty calories" found in sodas, packaged sweets, and fatty or fried foods. You should also steer clear of high-fiber foods that can upset your stomach.

Pay attention to any other ingredients that you may be sensitive to, and plan your exercise accordingly. For example, some people suffer from exercise-induced gastroesophageal reflux disease (GERD). Common trigger foods include: 

• Fast food

• Processed snacks, such as potato chips

• Spicy foods 

• Chocolate

• Citrus fruits, such as oranges and grapefruits 

• Tomato sauce 

Is it bad to work out on an empty stomach?

If your goal is weight loss, you might have heard that working out in a fasted state can help you burn more fat. 

But the research is mixed. Some studies show that exercising after fasting overnight does increase fat oxidation. However, other studies show that exercising on an empty stomach does not affect weight loss. For now, there's not enough solid evidence that fasted cardio supports weight loss or other fitness goals. 

What is proven, however, is that an overall healthy diet with the right amount of calories for your gender, age, and activity level can help you lose fat. Eating regular meals and snacks helps maintain your energy levels and prevent blood sugar crashes that can make you feel too tired to work out. 

Why trust our experts?

Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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