Healthy Snacks to Fuel Your Workouts: 2024

The food you eat is packed with nutrients that give your body energy. Getting the right mix of nutrients is really important for your fitness plan. Eating properly before a workout—both when you eat and how much—can give you energy, help you perform better, and speed up your recovery.

It might seem tricky, but it doesn’t have to be. Simple tips can help you pick the best pre-workout snacks.

Best pre-workout snacks to fuel your exercise

When choosing pre-workout snacks, aim for healthy options with the right mix of carbs and some protein to fuel your exercise. But don’t go overboard with protein, fat, and fiber. Finding the best snacks before a workout might take some trial and error.

Here are some ideas to get you started:

• Whole-wheat toast with nut butter
• Oatmeal with fresh fruit
• Low-fat yogurt with berries
• Whole-grain crackers with cheese
• Low-sugar cereal with milk
• Fruit-and-vegetable smoothie

Each of these nutrient-rich snacks has a good balance of macronutrients to boost your energy without making you feel too full or bloated.

Are energy bars good before a workout?

Energy bars are super convenient to keep in your desk, car, or gym bag for a quick pre-workout snack. But be careful when choosing them. Many energy bars are loaded with sugar and other unhealthy stuff, making them more like candy than a healthy snack. Check the ingredient labels and pick bars made from whole foods with no added sugar.

What types of food are good to eat before a workout?

When picking a snack before a workout, focus on the macronutrients.

Carbs are key

Carbs—like sugars, starches, and fiber—are one of your body’s main energy sources. They provide quick fuel, which is essential for your pre-workout snack. Sugars and starches break down into glucose, giving you immediate energy. Fiber, even though it doesn’t provide many calories, is important for digestion and keeping your cholesterol and blood sugar levels healthy.

Carbs come in many forms, from vegetables to french fries. The type you choose really matters. Experts suggest limiting added sugar and refined grains found in foods like white rice, pasta, and soda. These break down quickly, giving you a short burst of energy.

Unprocessed complex carbs take longer to digest, providing steady, long-lasting energy. Examples include whole grains, fruits, and vegetables. These whole carbs usually have more fiber, which helps you feel full longer, compared to simple carbs.

However, avoid too much fiber before a workout. Since fiber takes longer to digest, it stays in your stomach longer, which can be uncomfortable and cause indigestion during high-intensity exercise.

Protein plays a part

Protein has amino acids that help repair, maintain, and build muscle. Getting enough protein is crucial for muscle recovery after exercise. Without it, your performance, strength, and muscle gains can suffer.

A protein bar is a quick and easy pre-gym snack. But make sure to read the labels because the ingredients can vary a lot by brand. Like energy bars, some protein bars may have unhealthy stuff like added sugar and saturated fat. Some bars also have more protein and calories than others.

Look for protein bars made with whole food ingredients that have around 10 to 15 grams of protein.

Fat isn’t a necessity

Fat is an essential nutrient that helps your body store energy and absorb other nutrients. It also insulates and protects your vital organs. Healthy fats—like those in avocados, nuts, and fatty fish—are important for a balanced diet. However, high-fat foods aren’t ideal before a workout. Since fat digests slowly, it can cause stomach problems if eaten before exercise.

Also Read: Vegetarian and Vegan Diets for Muscle Growth: 2024 Guide

How long should you wait to work out after eating?

When and how much you eat can be just as important as what you eat before exercising. Having a bunch of undigested food in your stomach during a workout won’t help your performance. It’s best if most of your snack or meal is digested by the time you start exercising.

So, how long should you wait before working out after eating? According to the International Society of Sports Nutrition, here’s a general guide:

• 3-4 hours after a large meal
• 1-2 hours after a small meal
• 30-60 minutes after a light snack

But remember, everyone is different, so you might need more or less time depending on what works for you.

What foods should you avoid before working out?

Junk foods—like those high in unhealthy fats and sugars—aren’t good for you, especially before a workout. Avoid “empty calories” from sodas, packaged sweets, and fatty or fried foods. Also, steer clear of high-fiber foods that might upset your stomach.

If you’re sensitive to certain ingredients, plan your meals accordingly. For instance, some people get exercise-induced gastroesophageal reflux disease (GERD). Common trigger foods include:

• Fast food
• Processed snacks like potato chips
• Spicy foods
• Chocolate
• Citrus fruits, like oranges and grapefruits
• Tomato sauce

Be mindful of what you eat to keep your workout comfortable and effective.

Is it bad to work out on an empty stomach?

If you’re trying to lose weight, you might have heard that working out on an empty stomach can help burn more fat.

The research on this is mixed. Some studies suggest that exercising after fasting overnight does boost fat burning. However, other studies show that working out without eating first doesn’t have a big impact on weight loss. Right now, there isn’t enough strong evidence to prove that fasted cardio is effective for weight loss or other fitness goals.

What we do know for sure is that a balanced diet with the right amount of calories for your age, gender, and activity level is key for losing fat. Eating regular meals and snacks keeps your energy levels steady and helps prevent blood sugar crashes that can make you too tired to work out.