You’ve got to have energy to have an effective workout, so let your pre-workout snack help you push yourself to do your best. What works for you the best will depend on when you eat your snack as well as any stomach sensitivity issues you have, but a good rule of thumb is make your snack a mix of mostly carbs and a little bit of protein for exercise success. Here are a few pre-workout snack ideas that do just that!

Apple Slices and Yogurt Peanut Butter Dip

PB and ApplesMix nonfat vanilla Greek yogurt with peanut butter and cinnamon to make an extra creamy dip that goes well with apple slices (use one medium apple) and offers the right amount of energy for your workout.

All endurance athletes can likely agree on one thing: Bananas provide an ideal pre-race or pre-workout snack because they’re portable, convenient and a natural source of carbs and potassium. A study published in 2012 confirmed the efficacy of fueling with bananas before and during a 75K cycling time trial. Study authors wrote: “Ingestion of bananas before and during prolonged and intensive exercise is an effective strategy, both in terms of fuel substrate utilization and cost, for supporting performance.”

Can’t stomach much before a workout, but want to take advantage of the performance-boosting benefits of caffeine? Try making your own blended coffee drink at home.

coffee2 Cups coffee, cooled

3 Teaspoons vanilla syrup

1 Banana

2 Tablespoons milk of your choosing

2 Cups ice cubes

  • Blend all ingredients in a blender until smooth. Enjoy!

Breakfast Burritos!Breakfast burrito

A well-balanced breakfast (think: a good mix of carbs, healthy fat, and lean protein) is super important, even if you don’t plan to hit the gym until later in the day. It supplies nutrients that will sustain energy levels throughout the day, helps you to avoid overeating later, and maintains lean muscle. Thats why a healthy version of a breakfast burrito (which includes eggs, quinoa, kale, avocado, hummus, and goat cheese) is a good choice. You can eat it on the go, it’s a great mix of essential nutrients, and it tastes great.

Drink a nice glass of Green Juice! It’ll flood your system with so many nutrients and enzymes that help boost your energy for a good workout.

The enzymes help to dilate blood vessels and improve your blood flow, carrying nutrients and oxygen to every part of the body for an effortless and extended physical workout.

Benefits of green juices as your regular pre-workout drink:

  • Increases blood count for better performance
  • Helps improve respiratory function for better endurance training
  • Neutralizes oxidative stress induced by intensive exercise
  • Reduces inflammation, repairs cellular damages occurring from physical stress
  • And of course green juices have an endless list of health benefits!

Try this recipe just before you leave the house to go to the gym. It would kick in within half an hour:

Greens    2 green apples

    3-4 leaves of kale OR a bunch of spinach

    A bunch of Romaine lettuce

    a bunch of cilantro

    1/4 lemon

    thumb-sized ginger (optional)

    A few leaves of mint

Blend in a blender until smooth. Enjoy!

Peanut Butter Protein Balls

Oxygen’s recipe via Pop Sugar creates a perfect pre-workout snack by blending the right amount of protein and carbs. For the best results, allow these protein balls to firm up in the refrigerator overnight — aim to eat two of these about two hours before your workout.

Peanut butter protein balls    ⅓ cup natural peanut butter

    ¼ cup honey

    1 scoop chocolate whey protein powder

    3 tablespoons ground flaxseed

    3 tablespoons dark chocolate chips

Directions: Mix all ingredients together in a large bowl. Roll into 10 balls. Refrigerate overnight to firm up balls for best results.


Have any favorite pre-workout snack ideas? Comment and let us know!

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