We are leaving fasted workouts behind in 2025. No matter what time you workout it’s important that you’re properly fueled beforehand. I typically workout between 5-6am during the week and while I’m not very hungry at this time, I make myself have something.
A good rule of thumbs when trying to figure out what to eat before a workout is this:
cardio (60-90 minutes): 30 grams carbohydrates + 15 grams protein
strength training only: 15 grams protein
I typically like to get in 30g carbohydrates + 15 grams protein because I personally feel like like I need the energy from the carbohydrates even if I’m just doing strength training. Find a combination that works for you. It doesn’t have to be perfect, but the goal is to fuel before your workout to enhance your output and improve your recovery.
Here are 5 easy pre-workout snacks I have on rotation at the moment.
PROTEIN COFFEE
A good option if solid food doesn’t sound appetizing in first thing in the morning.
Ingredients
1-2 shots espresso (I like to pull the shots the night before and refrigerate so it’s cold in the morning)
1 cup sweetened oat milk (or other sweetened* milk)
1 scoop protein powder
Directions
Mix together with an electric hand mixer
*having the milk sweetened is important because that is giving you enough quick carbohydrates to fuel your workout
ENERGY BITES
This recipe is the perfect pre-workout snack. 2 energy bites would be the ideal serving size. Would also make a yummy post workout snack. I always like having a batch of energy bites on hand so I’m not always reaching for a bar when I’m in a pinch.
INSTANT OATMEAL
I like these packets. It’s getting you to 30 grams of carbohydrates + 10 grams of protein. If you’re strength training you can add 1/2 scoop protein powder to get the protein grams up a bit.
BANANA + PEANUT BUTTER
This is a classic pre-workout snack combo that will never go out of style. Yes, you can eat the entire banana! A medium banana provides about 25-30 grams of carbohydrates. Pair that with 1-2 tablespoons of peanut butter for some protein and you’re good to go! The peanut butter does contain fat, so experiment to ensure you can tolerate if you’re having it super close to the start of a workout.
GREEK YOGURT + BERRIES
1 cup non-fat or low-fat greek yogurt will meet your pre-workout protein goals without the higher fat content that might be hard to digest before a workout. Pair it with a cup of berries or 1/2c granola for the carbohydrate. A portable yogurt option I like are these Siggi’s protein packs.
Let me know you’re favorite pre-workout snack in the comments!
xx, A
Leave a Reply