10 Pre Workout Snacks That Give You Energy Without Weighing You Down

Have you ever started a workout and felt like your legs were made of sand? What you eat before you move can make a big difference. The best pre workout snacks are easy to digest, give you quick energy from carbs and a little protein to keep you steady. These ideas are simple, tasty and ready in minutes, whether you lift, run, cycle or dance in your living room. Which one fits your routine..

Banana Almond Power Plate

If you only remember one pre workout snack, make it this one. A banana gives fast, natural energy, a few almonds add healthy fat and protein, and a small oat cookie tops off the tank. It is light enough to eat 30 to 60 minutes before you move. Quick poll: do you work out in the morning (A), at lunch (B), or at night (C)?

You will need: 1 banana, 10 to 12 almonds, 1 cup rolled oats, 1 ripe mashed banana for cookies, 2 tablespoons peanut butter, 1 tablespoon honey, pinch of cinnamon, handful of raisins.

How to make it: For quick oat cookies, mix the oats, mashed banana, peanut butter, honey, cinnamon and raisins. Scoop small mounds onto a lined pan and bake at 350F for 12 to 15 minutes. Cool and store. Before a workout, plate one cookie with a sliced banana and a small handful of almonds.

The Humble Banana, Easiest of Pre Workout Snacks

Sometimes the best pre workout snack is already sitting on your counter. A banana is packed with easy to digest carbs and potassium, which supports your muscles. It needs no prep, no fridge and no fork. Grab one 30 minutes before you move and you are good to go. Quick poll: green bananas (A), perfectly yellow (B), or spotty and sweet (C)?

You will need: 1 ripe banana, optional 1 tablespoon peanut butter, optional pinch of cinnamon.

How to make it: Peel and eat the banana on its own about 30 minutes before training. For longer workouts, slice it and spread a thin layer of peanut butter on the slices for a little extra staying power. Sprinkle with cinnamon if you like. Drink a glass of water with it.

Peanut Butter Banana Toast, a Pre Workout Snacks Classic

Toast with peanut butter and banana is a classic pre workout snack for a reason. The bread and banana give quick carbs, while peanut butter adds protein and healthy fat to keep your energy steady. Add a drizzle of honey and a sprinkle of seeds for crunch. Crunchy or creamy peanut butter, which side are you on?

You will need: 1 slice whole grain bread, 1 tablespoon peanut butter, 1/2 banana, 1 teaspoon honey, 1 teaspoon chia or hemp seeds, pinch of cinnamon.

How to make it: Toast the bread until golden. Spread the peanut butter while it is warm so it melts a little. Slice the banana and arrange it on top. Drizzle with honey and sprinkle with seeds and cinnamon. Eat 45 to 60 minutes before your workout.

Greek Yogurt Berry Bowl

A bowl of Greek yogurt with berries is a light, refreshing pre workout snack with a nice balance of protein and carbs. The yogurt is creamy and filling, while berries add sweetness and antioxidants. A small spoon of granola gives you extra quick energy. Quick poll: plain yogurt (A), vanilla yogurt (B), or dairy free yogurt (C)?

You will need: 3/4 cup Greek yogurt, 1/2 cup mixed berries, 2 tablespoons granola, 1 teaspoon honey.

How to make it: Spoon the yogurt into a bowl. Top with the berries and granola. Drizzle with honey. Eat about 45 to 60 minutes before your workout. If you are training hard, add a few more berries or a little more granola for extra carbs.

Banana Berry Smoothie Bowl

A smoothie bowl is a fun way to fuel up when you want something cold and refreshing. Frozen banana and berries blend into a thick base, and you can add toppings for crunch. It sits light in the stomach, which is great before cardio. What topping would you pile on yours, granola, coconut or seeds?

You will need: 1 frozen banana, 1 cup frozen berries, 1/2 cup milk or almond milk, 1 scoop protein powder optional, toppings of sliced banana, granola, coconut and seeds.

How to make it: Blend the frozen banana, berries and milk until thick and smooth, adding the protein powder if you like. Use only enough milk to blend so it stays spoonable. Pour into a bowl and top with banana slices, granola, coconut and seeds. Eat 45 minutes before your workout.

Warm Oatmeal With Fresh Fruit

Warm oatmeal is a cozy pre workout snack for chilly mornings and longer training sessions. Oats give slow, steady energy, and fresh fruit on top adds quick carbs and lots of flavor. Keep the portion small if you are eating close to your workout. Quick poll: oatmeal with fruit (A), with peanut butter (B), or with both (C)?

You will need: 1/2 cup rolled oats, 1 cup water or milk, pinch of salt, 1 teaspoon honey or maple syrup, 1/2 banana, a few strawberries, a few blueberries.

How to make it: Bring the water or milk to a simmer and stir in the oats and salt. Cook for 5 minutes, stirring now and then, until creamy. Pour into a bowl, drizzle with honey, and top with sliced banana and berries. Eat it 60 to 90 minutes before training.

Stuffed Medjool Dates, Nature’s Pre Workout Snacks

Dates taste like candy, but they are a natural pre workout snack loved by runners and cyclists. They are full of quick carbs for fast energy. Stuff them with a little almond butter for protein and a touch of sea salt, and they taste like a caramel treat. Have you ever tried a stuffed date? Prepare to be hooked.

You will need: 4 Medjool dates, 2 tablespoons almond butter, a few crushed almonds, pinch of flaky sea salt.

How to make it: Cut a slit down each date and remove the pit. Fill each one with a little almond butter. Press crushed almonds on top and sprinkle with sea salt. Eat two to four dates about 30 minutes before your workout, depending on how long you will train.

Apple Slices With Nut Butter

Crisp apple slices dipped in nut butter are a crunchy, satisfying pre workout snack. Apples bring natural sugar and fiber, and nut butter adds a little protein so you do not crash halfway through. It takes one minute to make and travels well. Quick poll: red apples (A), green apples (B), or whatever is in the fruit bowl (C)?

You will need: 1 apple, 1 to 2 tablespoons almond or peanut butter, pinch of cinnamon.

How to make it: Wash and core the apple, then cut it into thin slices. Spoon the nut butter into a small dish and sprinkle it with cinnamon. Dip and enjoy about 45 to 60 minutes before exercise. Squeeze a little lemon on the slices if you are packing them for later.

Hummus With Pita and Veggie Sticks

Hummus is a savory pre workout snack for anyone who is not a fan of sweets. Chickpeas give carbs and plant protein, and a few pita wedges add a quick energy boost. Crunchy carrot sticks make it fresh and satisfying. Quick poll: sweet snacks (A) or savory snacks (B) before a workout?

You will need: 1/4 cup hummus, 1 small whole wheat pita, 1 carrot, 1/2 cucumber, a few roasted chickpeas.

How to make it: Cut the pita into wedges and warm it for a few minutes in the oven or a dry pan. Slice the carrot and cucumber into sticks. Spoon the hummus into a small bowl and top with roasted chickpeas. Dip and eat about 60 minutes before exercise.

Homemade Trail Mix, the Most Portable of Pre Workout Snacks

We end with a pre workout snack that lives happily in your bag or car. Homemade trail mix lets you pick the perfect balance of dried fruit for quick energy and nuts for staying power. Keep the portion to a small handful. Hungry for more? See our post workout meals that make every sweaty session feel worth it. Which of these pre workout snacks will you try first? Tell us in the comments!

You will need: 1/2 cup almonds, 1/2 cup cashews, 1/2 cup raisins, 1/2 cup dried cranberries or chopped apricots, 1/4 cup pumpkin seeds, 1/4 cup dark chocolate chips or coconut flakes.

How to make it: Mix all the ingredients in a big bowl. Divide into small bags or jars, about 1/4 cup each, so the portions are ready to go. Store in a cool, dry place for up to 2 weeks. Eat one portion 30 to 60 minutes before your workout with a glass of water.