The Best Pre-Workout Snacks to Fuel Your Next Sweat Sesh

Should you eat before a workout? Maybe, maybe not!

The right pre-workout snack depends on several factors—the type, duration and intensity of your training, plus your own individual food tolerance. And while many people can handle pre-workout snacks, maybe you can’t!

Here are a few things to keep in mind when figuring out what and when to eat before a workout, plus easy-to-make snack ideas that’ll give you an energy boost during your next sweat sesh.

Should I Include Carbs in My Pre-Workout Snack?

Of course, you should! Prior to a workout, it’s your chance to eat fast-acting carbs—ones that are higher in sugar content—things like fruits, energy drinks or a good, old-fashioned peanut butter and jelly sandwich.

However, you’ll want to avoid foods that are high in fat or fiber, since they both take longer to digest and may lead to stomach cramps.

After all, carbohydrates are your body’s main source of fuel, and because your workout requires energy, you should definitely include them in your pre-workout snack.

You’ll also want to include protein in your snack, since it helps keep your muscles from breaking down. But since protein takes a lot of energy to digest, don’t overdo it—too much could make you feel sluggish or negatively impact your workout performance.

When Should I Eat Before a Workout?

This answer isn’t super clear and is really dependent upon your individual needs and food tolerance. Some people can eat right before a workout and be totally fine, while others need an hour or more to digest.

Plus, other factors come into play—the intensity and duration of your workout. The main thing is to give your body enough time to process all the nutrients before you train. Most experts recommend eating a small snack at least 30 minutes before your workout. For larger meals, give yourself at least 3 hours for food to digest.

Do I Have to Eat Before a Workout?

Absolutely not. The main purpose of a pre-workout snack is to fuel your activity and give your body what it needs to perform at its peak. But if you’ve eaten a well-balanced meal several hours prior to your workout, you should be just fine.