Three dietitians and nutritionists share the pre-workout snacks that boost energy and fuel exercise
Here’s what they eat, when, and why
What you eat before your workout can make a real difference.
It could mean you feel energized and strong or tired and fatigued.
But pre-workout nutrition doesn’t have to be complicated.
“It’s about giving your body the fuel it needs to perform at its best but it also has to fit into real life,” says Natalie Rouse, registered nutritionist and head of nutrition at supplements brand Free Soul.
She adds: “I'm busy, so I need options that are quick, practical and backed by science rather than trends.”
So, what should you eat? Or drink? And what’s the best time for pre-nutrition?
I asked dietitians and nutritionists what they personally reach for before they train. Here's what they said.
Natalie Rouse, registered nutritionist
For Rouse, it’s all about keeping her pre-workout snack simple and consistent.
What she eats: “For a gym or strength session, I'll often have rice cakes with jam alongside 0% Greek yogurt mixed with protein powder,” she tells Fit&Well.
Rouse uses Free Soul Sculpt, which combines whey and pea protein to help her meet her protein goals.
For longer endurance sessions, such as running or cross-training, Rouse increases the carbohydrate content depending on the duration and intensity of her session.
She swaps her pre-workout snack for something more substantial such as porridge with a banana, toast with jam, a bagel with honey, or a banana with a protein smoothie.
When she eats it: “If you're eating within 30-60 minutes before training, I recommend choosing something smaller that's easy to digest and relatively low in fat and fibre. That's why rice cakes with jam, yogurt and protein powder work so well,” she says.
Ideally though, Rouse suggests eating a balanced meal around two to three hours before exercise.
“This allows enough time for digestion while ensuring muscle glycogen stores are well topped up, but in reality, as we are all busy, it doesn’t always happen!”
Why she eats it: “Rice cakes with jam and 0% Greek yogurt is simple, convenient and easy to digest, providing rapidly available carbohydrates to fuel the workout alongside protein to provide the essential amino acids needed for muscle repair and adaptation,” she says.
“There isn't a single ‘perfect’ pre-workout snack,” she adds.
“The best choice depends on the individual, the type of sport, the training intensity, the duration of the session and how long you have before exercising.”
Val Warner, registered dietitian and strength coach
Val Warner switches up her pre-workout snack depending on the time of day, but one principle always remains the same for the registered dietitian and strength coach: easy-to-digest carbs.
What she eats: “When I go to the gym at 5am, I love a banana pre-workout,” she tells Fit&Well.
“It sounds so simple, but it works and gives me plenty of energy—whether I’m lifting, running, or doing a hybrid workout.”
If her workout falls later in the day, Warner switches to a bar instead. Her top choices? Larabar (20g carbs), GoMacro (34g carbs), and RXBAR (10g carbs).
When she eats it: In the morning, Warner aims to eat 15 minutes before exercise.
“I have something in my stomach before my workout, and by the time I am warmed up and increasing the intensity, my digestive tract has digested the fruit,” she says.
“For the bars, it may be 20-30 minutes before my workout since I know I will need more time to digest the entire thing. If I don’t have that time, I may only have half the bar.”
Why she eats it: While her pre-workout snack might change depending on the clock, one thing that stays the same is her focus on easy-to-digest carbs—the body's go-to fuel source once exercise intensity picks up.
“Bananas have around 25g of carbs so it's perfect for me," she says.
“It's easy to digest, and your muscles are ready to use that as fuel.” Her go-to bars also contain between 10g and 34g of carbs.
Timing matters too. “The further you are from your workout, the more you can add to your snack because you have more time to digest the food and absorb the carbohydrates,” Warner explains.
If you load up on protein, fiber or fat too close to a session, though, it can backfire and cause stomach cramps.
Angie Asche, registered dietitian
For Angie Asche, registered dietitian and founder of Eleat Sports Nutrition, the focus is on protein.
What she eats: “My personal go-to pre-workout snack is hard-boiled or scrambled eggs, a slice of toasted bread with almond butter and half a banana sliced on top,” she tells Fit&Well.
Asche keeps things simple and doesn’t have a set recipe, but will mix up her carb source between whole grain bread and sourdough, and swap almond butter for peanut butter.
“I’ll occasionally add hemp seeds and honey on top and do a second slice or add an extra egg if I want more of a meal, and I like to change up how I have my eggs for more variety,” she adds.
When she eats it: Eating one hour before a workout is Asche’s sweet spot.
“I find this reduces my risk of stomach upset but also helps keep me full and energized during,” she says.
For longer workouts such as a long run or hour-long weight training session, she’ll have a quick source of carbs, such as dried mango, 15 minutes before exercising.
Why she eats it: For Asche, it’s all about pairing a high-quality protein source with carbohydrates she knows she will tolerate well before a workout.
“With this snack, I know I'm getting a high-quality source of protein with eggs, and carbohydrates that I know I tolerate well pre-workout with the bread and banana, both of which play a significant role in performance,” she says.
Eggs are one of her favorite protein sources, and for good reason.
“They’re a nutritional powerhouse,” she says. “They are a complete protein delivering all nine essential amino acids, and they deliver key nutrients that most Americans don't get enough of, including choline and vitamin D.”
Protein alone isn’t enough, though; carbohydrates are crucial.
“A balanced pre-workout meal with carbohydrates and protein helps top off glycogen stores, provide sustained energy, and support muscle function,” Asche says.
Eggs aren't a major carb source, so pair them with bread, oatmeal, or fruit for fuel—and to support post-workout recovery.
