Fueling your body properly before a workout is crucial for optimizing performance and maximizing energy. Whether you’re about to hit the gym for weightlifting, running, or a yoga session, having a pre-workout snack can make all the difference. These snacks can be easily prepped ahead of time, allowing you to grab them whenever you need a boost without the hassle of last-minute preparation. Below, we’ve compiled a list of 18 ideal snacks that combine protein, healthy fats, and carbohydrates to provide long-lasting energy.
1. Greek Yogurt with Berries
Greek yogurt is a great source of protein, which is essential for muscle recovery and growth. Add a handful of berries like blueberries or strawberries, which are rich in antioxidants and healthy carbohydrates to boost energy levels.
Prep tip: You can portion out the yogurt and berries into containers and store them in the fridge for quick access.
2. Apple Slices with Almond Butter
This classic combination provides both carbohydrates from the apple and healthy fats from the almond butter. The fats will give you sustained energy, while the natural sugars from the apple offer a quick energy boost.
Prep tip: Slice the apples ahead of time and store them in airtight containers. Almond butter can be kept in a small jar for easy portioning.
3. Oats with Honey and Nuts
Oats are a slow-digesting carbohydrate, making them perfect for sustained energy release. Adding a drizzle of honey provides a quick energy boost, while nuts contribute healthy fats and a bit of protein.
Prep tip: Prepare jars of oats the night before, adding the honey and nuts on top. Store them in the fridge, ready to eat the next day.
4. Rice Cakes with Avocado
Rice cakes are a light, low-calorie source of carbohydrates, while avocado adds a dose of healthy fats and fiber. This combination will keep you feeling full and energized without weighing you down.
Prep tip: You can mash the avocado ahead of time and store it in the fridge. Spread it on the rice cakes just before eating.
5. Hummus and Veggie Sticks
Hummus offers a good mix of protein and healthy fats. Pairing it with veggie sticks like carrots, cucumbers, or bell peppers provides the carbs and fiber you need for an effective workout.
Prep tip: Slice your veggies in advance and store them in the fridge. Keep your hummus portioned in small containers for easy dipping.
6. Energy Balls
Made with ingredients like oats, nuts, seeds, and dried fruit, energy balls are a great on-the-go snack packed with healthy fats, fiber, and protein. You can customize them with different flavors such as chocolate, peanut butter, or coconut.
Prep tip: Make a batch of energy balls and store them in the fridge or freezer. They’ll stay fresh for weeks, making them a convenient pre-workout option.
7. Banana and Peanut Butter
Bananas are rich in potassium and carbohydrates, while peanut butter provides healthy fats and protein. This simple combination gives you an energy boost and helps prevent muscle cramps.
Prep tip: You can pre-slice bananas and keep small containers of peanut butter handy for dipping.
8. Hard-Boiled Eggs with Whole Wheat Crackers
Eggs are one of the most convenient and complete sources of protein. Pairing them with whole wheat crackers adds a serving of complex carbs for long-lasting energy.
Prep tip: Boil the eggs in batches and store them in the fridge. Keep the crackers in an airtight container.
9. Smoothies
A smoothie made with fruit, protein powder, and a handful of greens like spinach or kale can offer a complete pre-workout snack packed with protein, carbs, and healthy fats.
Prep tip: Prepare smoothie bags ahead of time by portioning out the ingredients and freezing them. When it’s time to eat, just blend them with your liquid of choice.
10. Cottage Cheese with Pineapple
Cottage cheese is high in casein protein, which is slowly absorbed, making it a great option for sustained energy. Adding pineapple provides a dose of natural sugars for a quick energy boost and vitamin C for immune support.
Prep tip: Pre-portion cottage cheese into containers and add pineapple chunks for a grab-and-go snack.
11. Turkey and Cheese Roll-Ups
These roll-ups are easy to make and packed with protein. You can use turkey slices and roll them up with your favorite cheese for a low-carb, high-protein snack that fuels your muscles.
Prep tip: Prepare several roll-ups and store them in the fridge for quick access.
12. Chia Pudding
Chia seeds are rich in omega-3 fatty acids, fiber, and protein. When mixed with liquid, they form a pudding-like texture. Pair it with some fruit for added flavor and carbs.
Prep tip: Prepare your chia pudding the night before by mixing chia seeds with milk or yogurt. Store in the fridge, and it will be ready by morning.
13. Edamame
Edamame is packed with plant-based protein and fiber, making it a filling and energizing snack. It’s also rich in antioxidants and provides sustained energy.
Prep tip: Steam a batch of edamame and store it in the fridge. Sprinkle with salt or your favorite seasoning just before eating.
14. Whole Grain Toast with Almond Butter
Whole grain toast is a great source of complex carbohydrates, and when combined with almond butter, it provides healthy fats and protein for sustained energy.
Prep tip: Toast the bread ahead of time and store it in the fridge. Just spread the almond butter before you eat it.
15. Dates Stuffed with Almonds
Dates are a quick source of natural sugar and carbs, while almonds add protein and healthy fats. Together, they create a sweet, energy-boosting snack that’s also satisfying.
Prep tip: Pit the dates and stuff them with almonds. Store them in a container for easy snacking.
16. Sweet Potato Fries
Sweet potatoes are a great source of complex carbohydrates, making them ideal for energy that lasts throughout your workout. Baking them into fries keeps them light and easy to digest.
Prep tip: Bake a batch of sweet potato fries in advance and store them in the fridge for quick reheating.
17. Protein Bars
Homemade or store-bought protein bars can be a great pre-workout snack, as they provide a good balance of protein, fats, and carbs.
Prep tip: Make a batch of homemade protein bars or keep a stash of your favorite store-bought ones ready to go.
18. Trail Mix
Trail mix made with nuts, seeds, dried fruit, and a sprinkle of dark chocolate is a great source of protein, healthy fats, and carbs. It’s an easy, portable snack that gives you a balanced mix of nutrients.
Prep tip: Prepare small bags of trail mix and keep them in your gym bag for when you need a quick boost.
Conclusion
Prepping your snacks ahead of time can save you precious moments before a workout, ensuring that you’re always fueled and ready to go. These 18 options offer a variety of nutrients, flavors, and textures that will power your workouts and help you achieve your fitness goals.