A good pre workout snack gives you enough energy to train well without sitting heavily in your stomach. For most sessions under an hour, that means something with easy carbohydrate and a little protein, eaten 30 to 90 minutes before you start. Here is what to eat and when, from an accredited exercise physiologist who has fuelled everyone from weekend runners to touring athletes.
Do you need a pre workout snack?
If you have eaten a meal in the last two to three hours, you probably do not. A snack helps most when you train first thing in the morning, train in the late afternoon after an early lunch, or feel flat and light-headed halfway through a session.
What makes a good pre workout snack
- Easy carbohydrate for quick energy: fruit, bread, oats, rice cakes.
- A little protein to keep you going: yoghurt, milk, a boiled egg, a scoop of protein.
- Low in fat and fibre right before training, because both slow digestion and can upset the stomach.
- Familiar. Training day is not the day to try something new.
Best pre workout snack ideas
| Time before training | Snack |
|---|---|
| 30 minutes | A banana, a few dates, or a rice cake with honey |
| 45 to 60 minutes | Toast with peanut butter and banana, or Greek yoghurt with berries |
| 60 to 90 minutes | Overnight oats, or a smoothie with milk, fruit and a scoop of protein |
| 2 to 3 hours | A normal meal: rice or potato, a palm of protein, and vegetables |
Pre workout meal vs snack
A pre workout meal is a full meal eaten two to three hours before training. A snack is smaller and closer to the session. If you can time a meal well, you rarely need a snack as well. If you cannot, the snack fills the gap.
Early morning training
Many people train before breakfast. For an easy session that is fine on an empty stomach, with a glass of water. For a harder session or a long run, a small snack such as half a banana or a glass of milk usually makes it feel better. Our running plan for beginners includes what to eat around your runs.
Smoothie add-ins
A smoothie is the easiest pre workout snack to get down early in the morning. Milk, a banana and a handful of oats is a solid base. Some people add a scoop of grass fed whey protein isolate Australia for protein, or a teaspoon of beetroot powder for colour and flavour.
After training
Within a couple of hours of training, eat a normal meal with protein and carbohydrate. That is all most people need. If you are sore the next day, our guide to feeling sore after the gym explains what helps.