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
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