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The Best Pre-Workout Snacks: Fuelling for Peak Performance

Jan 24, 2025

When it comes to smashing a workout, what you eat before hitting the gym can make all the difference. A good pre-workout snack not only helps you feel energised, but it can also improve your endurance, strength, and recovery. Fuelling your body the right way is key to unlocking peak performance. 

But with so many options out there, it can be tough to know what to eat before a workout. In this blog, we’ll break down the best pre-workout snacks that provide the right balance of carbohydrates, protein, and healthy fats to power you through your training. 

 

Why Pre-Workout Nutrition Matters 

Before diving into the best snack options, it’s important to understand the science behind pre-workout fuelling. During exercise, your body uses stored glycogen (a form of carbohydrate) in the muscles for energy. Eating the right foods beforehand helps top off those glycogen stores, so you’re ready to perform at your best. 

Additionally, protein intake before a workout can aid in muscle repair and growth. A little healthy fat can also help sustain energy throughout longer workouts, preventing a mid-session energy dip. 

 

The Key Components of a Pre-Workout Snack 

  • Carbohydrates: Provide quick energy and fuel for your muscles during exercise. 
  • Protein: Helps to repair muscles and keep your body in an anabolic state (muscle-building). 
  • Fats: Supply long-lasting energy for endurance workouts. 
  • Hydration: Water is essential, so don’t forget to hydrate! 

 

Now, let’s look at some of the best options you can turn to when you’re getting ready for your next workout. 

 

  1.  Banana with Peanut Butter 

A classic choice for a reason, this snack is an easy, delicious, and effective way to fuel your workout. Bananas are packed with carbohydrates and natural sugars, giving you that quick burst of energy. The peanut butter adds a dose of healthy fats and protein, helping to sustain your energy levels throughout your session. 

Why it works: The carbs in the banana fuel muscles, while the protein and fats from peanut butter ensure you stay energized and full throughout your workout. 

 

  1.  Greek Yogurt with Berries and Honey 

Greek yogurt is a fantastic source of protein, while berries provide antioxidants and a healthy dose of carbohydrates. Adding a drizzle of honey can boost your carb intake and provide a natural, quick source of energy. 

Why it works: Greek yogurt offers protein to support muscle repair and growth, while the carbs from berries and honey are perfect for a pre-workout boost. 

 

  1.  Porridge with Almonds and Whey Protein 

Porridge is one of the best sources of slow-digesting carbohydrates, making it an excellent choice for sustaining energy during longer workouts. The addition of almonds and Whey Protein offers healthy fats and protein, and a little milk provides extra protein as well as hydration. 

Why it works: Porridge gives you steady energy from complex carbs, while the almonds and milk provide a combination of protein and fats to keep you feeling full and fuelled. 

 

  1.  Whole Wheat Toast with Avocado and Egg 

For those looking for a savoury pre-workout snack, whole wheat toast with avocado and a boiled or scrambled egg hits all the right notes. The toast provides carbs, the avocado gives you healthy fats, and the egg offers high-quality protein. 

Why it works: This combo ensures a balanced intake of nutrients, giving you sustained energy and preventing any hunger pangs during your workout. 

 

  1.  Apple with Almond Butter 

If you’re looking for something light yet energizing, an apple paired with almond butter is a great option. The apple offers quick-digesting sugars (carbs), while the almond butter provides a nice dose of protein and fats to keep you feeling satisfied. 

Why it works: This snack is a simple and effective option to fuel your workout without feeling overly full or sluggish. 

 

  1.  Protein Smoothie with Spinach, Banana, and Chia Seeds 

A protein-packed smoothie is a fantastic pre-workout snack, especially if you’re short on time. Blend up a scoop of protein powder with spinach (for extra vitamins and minerals), banana (for energy-boosting carbs), and chia seeds (for healthy fats and fibre). 

Why it works: This smoothie offers a great balance of macronutrients—protein for muscle support, carbs for energy, and healthy fats for endurance. 

 

Timing Your Pre-Workout Snack 

The timing of your pre-workout snack is crucial. Ideally, you want to eat your snack about 30 minutes to an hour before your workout. This allows your body to digest and convert the food into usable energy. Eating too close to your workout may lead to discomfort, while eating too early may leave you feeling hungry mid-session. 

 

Final Thoughts 

Pre-workout snacks don’t have to be complicated, but they do need to be nutrient-dense to properly fuel your body for exercise. By combining the right mix of carbs, protein, and healthy fats, you’ll give yourself the energy, strength, and endurance needed to crush your workout and recover faster. Next time you’re gearing up for a workout, try one of these snack ideas to optimise your performance and get the most out of every rep, step, or set.

 

Written by Tom Weaver

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