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10 Best Pre-Workout Snacks to Fuel Your Workouts

As a busy mom who lifts heavy weights, I prioritize easy, high-protein snacks to fuel my workouts and support muscle building and recovery. These are my favorite snacks to fuel my workouts – including my favorite protein bar, easy grab-and-go options and my high-protein meal prep recipes.

I’ve personally found I have more energy (and better results) when I go into a strength training workout with a little protein, complex carbohydrates and electrolytes. 

As a certified personal trainer, I don’t recommend fasted cardio for women. Our bodies are more sensitive to energy balance and stress hormones, and exercising on an empty stomach regularly can impact metabolism, hormones, menstrual cycles and thyroid function. My advice: fuel your body strategically to get the most out of every workout.

About 30 minutes before a workout, I aim for a pre-workout meal that’s easy to digest but still provides protein and carbs. A banana with peanut butter, Greek yogurt with berries or avocado whole grain toast with turkey are great options. Energy bars can also be a convenient option. I recommend choosing ones made with whole-food ingredients and a good balance of protein and carbs. My go-to clean-ingredient bars are G2G and Rawr protein bars.

For quick, grab-and-go snacks, I stick to options that are simple to eat and easy on the stomach: hard-boiled eggs with an apple, hummus with veggie sticks and crackers, or a small handful of trail mix. For early-morning workouts, even a banana or a scoop of Greek yogurt can give you the boost you need without feeling heavy, especially if you’re planning your high-protein breakfast post-workout. Fueling strategically helps me feel strong, energized and ready to crush every workout.

Top 10 Pre-Workout Snacks to Boost Energy and Strength

1. Banana and Almond Butter

This is one of my go-to pre-workout snacks when I need quick energy without feeling heavy. The carbs from the banana fuel my workout fast, while the almond butter helps keep my energy levels steady. 

6-7 grams of protein per serving

Recipe: 1 banana + 2 tbsp almond butter

2. Greek Yogurt With Berries and Pumpkin Seeds

I love this one when I want something more filling but still easy to digest. It’s packed with protein for muscle support, antioxidants for muscle recovery and healthy fats that help me feel strong and energized going into my workout.

21 grams of protein per serving

Recipe: Greek yogurt + ½ cup berries + 1/4 cup pumpkin seeds

3. Protein Smoothie

Healthy protein fruit smoothies are my favorite way to fuel before a workout, especially if they’re loaded with healthy fats, fiber and protein like this spinach and berry smoothie.

36 grams of protein per serving

4. Avocado Toast With Turkey

This is my favorite snack before intense workouts or when I need something more substantial. The combo of complex carbs, lean protein and healthy fats keeps me fueled and satisfied when training. 

~15 grams of protein per serving

Recipe: 1 slice whole grain bread + ¼ avocado + 3 slices deli turkey

5. Cottage Cheese Egg Bites

I make these egg bites regularly, and they’re one of my favorite cottage cheese recipes. These have very minimal ingredients and are perfect for meal prep. They’re easy to pack and take hardly any time to whip up.

12 grams of protein per serving

6. Hard-Boiled Eggs and an Apple

This is a simple, grab-and-go snack I rely on when life is busy. The protein and healthy fats keep me full and focused, while the apple gives me a quick, natural energy boost.

~12 grams of protein per serving

Recipe: 2 hard-boiled eggs + 1 apple

7. Trail Mix

I grab trail mix when I need fast fuel that lasts, especially before high-intensity workouts or busy days. It gives me the perfect mix of quick carbs and healthy fats to keep my energy steady.

6-8 grams of protein per serving

Recipe: ¼ cup nuts + seeds + dried fruit

8. G2G Protein Bar or Rawr Protein Bar

G2G Bars and Rawr Bars are my favorite high-protein bars to eat before or after a workout. Each of these bars is made with clean ingredients and tastes so good. 

~18 grams of protein per serving

9. Hummus With Veggie Sticks and Crackers

I love this option when I want something savory and satisfying before a workout. It gives me plant-based protein, fiber and slow-burning carbs that keep my energy stable. 

~6 grams of protein per serving

Recipe: hummus (3 tbsp) + veggie sticks + 1/4 cup Simple Mills crackers

10. Overnight Oats

Protein overnight oats are a staple in my fridge to eat before a workout. Combine quick-cooking oats, almond milk, chia seeds and natural sweetener, plus your favorite protein powder for a satisfying, high-protein breakfast. I love to top these with pumpkin seeds, nuts, granola and fresh fruit.

21 grams of protein per serving

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