We all know that what and when you eat after a workout is vital to maximize benefit and improve recovery. What often gets overlooked is how important the meal before the workout is. The pre-workout meal is most important for workouts that last at least an hour, but can be helpful for workouts of all duration and intensity.
Research shows that a full meal containing a balance of carbohydrates, protein and fat is the ideal way to prepare for your workout. Each macronutrient plays an important role in our bodies’ ability to burn energy and recover. Carbohydrates are the body’s main source of fuel, (especially during high intensity workouts!), protein helps with recovery and stimulating muscle growth, and fats are turned into energy during lower intensity exercise.
Research suggests consuming a full meal with mostly carbs, a good dose of protein and a touch of healthy fats two to three hours before a workout. However, squeezing in a full balanced meal that long before a workout may not be realistic for many of us. That’s where pre-workout snacks can be a life saver. They’re quick, pack-able and generally quicker to digest than a big meal.
Here we’ve rounded up our favorite pre-workout snacks that are simple filling and sure to optimize your workout. Going in order of increasingly easy to digest, you can find a recipe that works best for you and your schedule.
What to Eat Before a Workout: 10 Homemade Snacks
1. Cashew-Coconut Energy Bars
A perfect post-work snack, these energy bars take a little prep time but are well worth it. Using honey to stick together a boatload of healthy, whole ingredients, these bars are filling, nutritious and not to mention dipped in chocolate.
2. Peanut Butter & Chocolate Chip Snack Balls
All you need are some basic ingredients and a food processor to make these snack balls. Perfectly sweet and pop-able, they will give you a nice sustained energy to help carry you through your workout.
3. Sunflower Butter and Oat No-Bake Energy Bites
These no-bake energy bites take only 15 minutes to make and can last for a week’s worth of pre-workout snacks. Easy to transport and perfect if you’re heading straight to the gym after work.
4. No-Bake Cacao-Walnut-Sesame Energy Balls
If you are opting for a more resistance heavy workout, these protein-packed energy balls are a great option for you. The combination of paleo flour, sunflower seed butter and plant-based proteins makes for a delicious snack that will help optimize muscle growth.
5. Crustless Mini Quiche Cups
Protein packed make-ahead mini quiches? Breakfast doesn’t get much easier than that. They’re customizable, meaning you can add whatever mix-ins you’d like and are excellent, savory, morning pre-workout snack.
6. Maca-Carob Smoothie
Another goodie for our morning workout fans, this smoothie is for you. Simple to whip up with just a few ingredients, it will be ready in no time. The energy-boosting properties of maca helps make this an excellent substitute to your morning coffee and easy enough to digest to consume right before you work out. To save even more time, make it the night before and keep in the fridge or freezer overnight.
7. Blueberry-Coconut Ice Pops
Now that things are heating up, who wouldn’t want to snack on a creamy, fruity ice pop before their workout? With a few fresh ingredients and a blender these ice pops come together really easily. They make for an easily digestible carbohydrate and healthy fat filled treat.
8. Protein Peanut Butter Fudge
Fudge? Before a workout? Count us in! This protein fudge combines egg white protein with peanut butter with a dash of maple syrup to create a light, healthy carb AND protein-packed snack. These work just as great as a pre-workout snack as it does for a late-night dessert.
9. DIY Energy Gels
These carbohydrate-heavy energy gels are perfect right before a run or workout where you need something quick and easy to digest. Made with either dates, honey and coconut oil or molasses and honey, they are delightfully sweet, tasty and sure to give you an energy boost.
10. Boosted Coffee Beverages
If you’re in need of a serious pre-workout boost, these five coffee drinks are a surefire way to amp up both your metabolism and your motivation. Simple to whip together and full of different combinations of caffeine content, fats, carbs and proteins you might as well give them each a try. All of these can be made the night before and either reheated or enjoyed cold!
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