Coach-Approved Pre-Workout Snacks

There’s tons of advice out there on what to eat before you work out. And while the snacks definitely vary, the consensus is this: carbs plus protein, two to three hours before you hit the gym. That way your body is fueled, energized, and ready to work!

While knowing when to eat before a workout is easy, knowing what to eat is more complicated – and comes with a lot more options. From protein bars to pre-workout shakes to a good old-fashioned apple with peanut butter, there’s a lot of choices out there. You ultimately have to choose what’s right for your workout and your body, and it might take a bit of experimentation to find a snack that leaves you feeling energized but not overly full. Here’s a few of our coaches’ favorite pre-workout snacks to get you started.

Related: Healthy To-Go Snack Ideas to Meet Your Nutrition Goals

• A homemade smoothie. Coach Gloria of AF Joshua, TX
• Pretzel bites filled with peanut butter. Coach Matt of AF Fernandina Beach, FL
• Applesauce. Coach Jessica R. of AF Minooka, IL
• Half of a bagel with avocado and one fried egg. Coach Krista P. of AF Arlington, WA
• A rice cake with peanut butter. Coach Charles W. of AF Grenada, MS
• Flavored rice cake or dried fruit. Coach Meredith R. of AF Kannapolis, NC
• Fig bars. Coach Angela S. of AF Saint Francisville, LA
• A blend of egg whites and oats. It’s a quick way to get in all my nutrients, fiber, lean protein, and healthy carbs! Coach Tyler G. of AF Los Lunas NM
• Avocado toast or toast with banana slices and nut butter. Coach Misty M. of AF Scottsboro, AL
• Almonds. Coach Jeff H. of AF Windermere, FL
• Hard-boiled eggs. Coach Alicia C. of AF Opelika, AL
• A banana, blueberry, pineapple, and kale smoothie. Coach Narvareaz C. of AF Thomasville, GA
• An apple and Greek yogurt. Coach Chloe D. of AF Mishawaka, IN
• Puffed rice mixed with peanut butter and protein powder. Coach Kristie N. of AF Blair, NE
• Granola bars. Coach Michael M. of AF Thomasville, GA
• Eggs with oatmeal and fruit. Coach Mark F. of AF Abbeville, LA
• A banana. Coach Aaron T. of AF Floresville, TX
• A handful of nuts and fruit. Coach Nanci B. of AF Prescott Valley, AZ
• A protein bar. Coach Aaron L of AF East Bloomington, MN
• A strawberry banana oat smoothie with a scoop of protein powder. Coach Will H. of AF Philadelphia, PA
• Oatmeal with berries and honey. Coach Allison B. of AF Nipomo, CA