Working out is hard enough as it is, without having to worry about what you’re going to eat beforehand. We’ve put together a list of the 5 best pre-workout snacks that will give you the energy you need to have an intense and productive workout. These snacks are easy to prepare and don’t require much time. So, whether you’re short on time or just looking for some healthy snack ideas, these snack ideas are worth checking out!

Pre-Workout Snacks That You Are Looking For

The following are some of the best and easiest pre-workout snacks.

Oats With Protein and Bananas

This first pre-workout snack is a classic breakfast favorite modified to be the perfect pre-workout meal. Oatmeal is packed with complex carbohydrates and fiber, which will give you sustained energy throughout your workout. Adding protein powder to your oatmeal will help rebuild and repair muscles after an intense workout. And last but not least, bananas are a great source of potassium, which is an electrolyte that helps to prevent cramping.

Oats are not heavy and will digest slowly, ideal for long and intensive workouts enabling you to work out over extended periods.

Oats are incredibly affordable and an essential part of your daily diet. There are tens if not hundreds of various types of oats; make sure you get gluten-free. Even though oats are gluten-free, they are often processed in the same facilities as gluten-containing products.

oats with protein and bananas


A smoothie is a great way to get all the nutrients your body needs in one meal. This particular smoothie recipe contains Greek yogurt, berries, and spinach. The Greek yogurt provides protein and calcium, while the berries are simple carbohydrates packed with antioxidants. And last but not least, spinach is an excellent source of iron.

Smoothie is one of the most versatile snacks in your arsenal. You can put any ingredients:

  • Peanut butter or almond butter for healthy fats
  • A scoop of protein for muscle growth
  • More fruits for a quick energy

The list is simply endless.

This smoothie is perfect for those looking for an energy boost without the crash that comes with caffeine. It’s also a good option for those trying to avoid processed foods or added sugars.


-¾ cup nonfat plain Greek yogurt

-½ cup of frozen or fresh berries

-½ cup of fresh spinach leaves

-¼ cup of almond milk or water


Tuna and Rice

This following pre work out snack is an excellent option for those who are looking for something a little heartier than a smoothie. Tuna is packed with protein and healthy fats, while rice provides complex carbohydrates and fiber. This meal is perfect as pre-workout fuel or post-workout meal.

Tuna is an excellent source of protein and omega-three fatty acids essential for muscle growth and repair. Rice is packed with carbohydrates that will give you sustained energy throughout your workout. This meal is also relatively low in calories, making it a great option for those who are trying to lose weight.

It is also a budget-friendly option as canned tuna is relatively cheap. You can easily buy a bag of rice and a few cans of tuna for under $10, and you will have plenty to last throughout the whole week.

tuna and rice

Avocado Toast Egg

This next snack is a delicious and healthy twist on the classic avocado toast. This recipe adds an egg to the toast, which provides additional protein and nutrients, and is a great snack on an empty stomach.

Avocados are a great source of healthy fats for muscle repair. Eggs are a complete protein, containing all the essential amino acids your body needs. If you are on a strict calorie diet, cook hard-boiled eggs, discard the yolk and only eat the egg whites.

A good pre-workout snack that only takes 5 minutes:

  • Toast a whole grain bread
  • Boil an egg
  • Slice avocados
  • Sprinkle some chili flakes.

And there you have it!

avocado toast egg - Pre-Workout

Granola Bar

This last but not least pre-workout snack is a great option for those who are looking for something portable and easy to eat on the go. Granola bars are packed with complex carbohydrates, which will give you sustained energy throughout your workout. They also contain good fats, proteins, and fiber to help keep you feeling full, making them a great post-workout snack before a meal.

There are so many different granola bars on the market that it can be hard to choose the right one. Look for a bar that contains at least 5 grams of protein and 3 grams of fiber. Avoid bars that are high in sugar or artificial ingredients.

granola bar - Pre-Workout


These are just a few of the many pre-workout snacks out there. The important thing is to find something that works for you and your body. Some people get more energy from protein shakes, while others from energy bars. Experiment to see what works for you. Just stay away from artificial sweeteners.

While there are scientifically proven foods to boost more energy levels than others, there are simply too many variables that come besides the food, such as different body types, fitness goals, and health conditions.

Listen to your body, eat a well-balanced meal, and always stay hydrated.