For a standard hour-long workout your body needs a combination of carbs and proteins to fill up on energy for the workout and to repair muscle afterward. A lot of people tend to skip this with the aim of burning more calories, but unless you are working out from 6am-7am it is not recommended to skip your pre-workout snack. As skipping this snack can lead to fatigue or nausea during your workout. 

Energy Balls

Meal prep for these in advance and you won’t have to spend time hunting for a quick bite before you hit the gym. You can find a lot of recipes online with ingredients you will find in your kitchen or the closest supermarket. One of our favorites is a combination of rolled oats, honey, nut butter, protein powder and maybe some dark chocolate chips.


Apple Slices with Peanut Butter:

The classic apple slice with peanut butter is the perfect go-to pre-workout snack when you are in a rush. Consume it 30 mins prior to your workout, you can carry a jar of natural peanut butter in your gym bag and just dip into it before your workout. Top it up with some raisins for an extra boost.


Coffee smoothie:

We love our coffee at any time of the day, so why not before your workout? Give your regular coffee a twist by turning it into a smoothie. Add some bananas, yogurt and the good ol’ coffee into the blender and get a caffeine boost right before your workout. You can also add your protein mix to it.



Oatmeal is the ultimate pre-workout snack packed with fiber and complex carbohydrates that help supply ample of energy throughout your workout. Ideally, oats should be consumed 2 hours before your workout to avoid feeling hungry during the workout and also have a slow releasing energy throughout.


Greek Yogurt with dried fruits:

Easy on your stomach when paired with some dried fruits mix to give you the perfect boost your body needs. Ideal while preparing for a long run. Seeds and nuts are high in fat which makes them a little longer to digest. To avoid feeling sluggish and slow as you sweat, eat in moderation.



Well known for its potassium rich nature which helps with maintaining muscle and nerve function. Bananas also are rich in carbohydrates, which is perfect when it comes to gearing up for a workout as they provide usable fuel for your workout.


Egg whites:

The yolk of the egg takes time to metabolize and more likely to make you feel bloated during the workout, therefore egg whites is the preferred pre-workout snack option. A single egg white provides 4 grams of protein and no fat. A great choice to get muscle-building protein and amino acids.

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