Pre-Workout Snacks

Best time to eat “pure sugar.” Your body will thank you!

Consider eating a pre-workout fuel top-off if:

  • Your training session will start at least 2 hours after your most recent meal (a meal = a mixture of protein, carbs, & fats totaling to at least 400 calories)

  • You expect your training session to last for more than 45 minutes

  • You like the idea of progressing in your training more efficiently, and recovering more fully between sessions.

Basic Guidelines for your pre-workout snack*

Eat them 0-75 minutes before you start warming up

Effective approach contains the following macronutrient profile:

  • Carbohydrates: 20-40 grams

  • Protein: 10-20 grams

  • Fat: 0 - 10 grams

  • Total Calories: 150-300
    * Note: the pre-workout snack may not be extremely effective if you’re not getting 40+ grams of carbs from each meal.

“What if I work out before breakfast?”

Because you’ve been fasting since the previous day, it may benefit your muscles and brain to eat a little carby snack before any workouts that are longer than 45 minutes or are particularly intense (RPE 8 strength & hypertrophy workouts, or HIT workouts).

If you’re not used to having food before your early morning workout, here are a few tips to help you train your body to adjust:

  1. Start with liquid energy: Gatorade, applesauce squeeze pouch, or other highly palatable sources of fuel.

  2. Transition to easily digestible foods: bread/toast, half a banana, fruit smoothies, a rice cake.

  3. Give it 1-2 weeks. Progress gradually as your body tolerates.

  4. Be consistent by having a little food on the days

Snack Ideas

#1

Med. Apple, 3”/180 g. (25 g. Carbs)

Core Power Protein Shake (26 g. Protein, 8 Carbs)

#2

1 pkg. Fruit Snacks (⚖30 gram package 23 g. Carbs , ⚖44 gram pkg = 32 g. Carbs)

Mini Cliff Builders Bar (15 g. Carbs, 10 g. Protein)

#3

Icelandic Provisions Plant-Based SKYR (15 g. Protein, 15 g. Carbs)

2 Big Graham Crackers = 4 square pieces that can be broken into 2 smaller rectangles each (22 g. Carbs)

#4

12 oz. Gatorade (22 g. Carbs)

Fruit Leather (12 g. Carbs)

Chomps Stick (🦃Turkey: 10 g. Protein, 2.5 g. fat. 🐄 Beef 10 g. Protein, 7 g. Fat)

#5

1 Cup of Reese’s Puffs Cereal (3 g. Protein, 35 g. Carbs)

1 Cup 2% Fairlife Milk (13 g. Protein, 6 Carbs)

#6

Applesauce Squeeze Pouch (15 g. Carbs)

1/3 cup Edamame Snacks (14 g, Protein, 9 g. Carbs)

#7

Tortilla (Fajita-size 19-22g. carbs)

2 T. Peanut Butter (8g. Protein, 16g. Fat)

Medium Banana, sliced (27 g. Carbs)

#8

2 oz. Fig Bar (35 g. carbs)

Jerky (11 Protein, 7 Carbs)

#9

Protein Granola Bar (“Nature Valley Protein” 10 g. Protein, 15 g. Carbs)

1 Cup Fairlife Chocolate Milk (13 g. Protein, 13 g. Carbs)

#10

Single-serving bag of Pretzels (3g. Protein, 21 g. Carbs)

Fruit Cup (12-16 g. Carbs)

String Cheese (12 g. Protein)

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