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Wondering what to eat before a workout? Fret not! Read on to know the best Pre-workout snacks that you can eat 30 to 45 minutes ahead of your workout. It will boost your stamina during those intense workout sessions and help in building powerful muscles. But, you may ask,

Why should I include Pre-workout snacks?

The purpose of a pre-workout snack is to provide energy, increase focus, reduce hunger pangs, preserve and repair muscles and increase strength to perform better during a workout. So, if you want to increase your strength, stamina and build muscles faster, don’t skip your pre-workout snacks! The last thing you would want is a growling stomach and low energy while you are pushing your limits.

What nutrients should my Pre-workout snack contain?

Your pre-workout snack should contain carbohydrates and proteins in the ratio of 3:1. You need a carbohydrate source to replenish the muscle glycogen stores which are exhausted during workout and proteins for muscle recovery. Avoid saturated and trans fats like chips, biscuits, cakes, cheeseburgers, and heavy meals before a workout. Fat slows down digestion and makes you feel sluggish. Your body will divert the energy required for a workout to digest the food.

So, as a thumb rule, include foods containing complex carbohydrates, proteins, and a small number of healthy fats before a workout. To save your time, we have chosen the 4 best pre-workout snacks for you that will provide the right nutrition for a power-packed workout.

Check out our top 4 picks below:

1. Banana Smoothie

This is a quick mini snack you must include in your pre-workout routine. Banana is a low-calorie, high-fiber fruit. It contains magnesium and potassium that are essential for heart health. It helps in reducing muscle cramps and soreness during exercise. Banana smoothie is an ‘easy to make’ energy-packed drink. Simply add a banana, a cup of milk, some dry fruits in a blender, mix, mix, mix and you are good to go.

Top it up with a teaspoon of soaked chia seeds for a dose of healthy omega- 3 fatty acids. Just make sure you use skimmed milk or cow’s milk for the smoothie.

2. Peanut butter or Almond butter

Peanut butter is the most recommended snack by fitness experts. It is packed with carbohydrates, proteins, vitamins, minerals, and healthy fats. To know more about the nutrition content and health benefits of peanut butter, read our detailed article- https://nutrizest.in/benefits-of-peanut-butter/

A teaspoon of peanut butter on brown bread (if you want to make it ‘desi’ then on a chapati) is the most ideal pre-workout snack for fitness lovers. If, however, you are allergic to peanuts, you can use almond butter which is equally nutritious. When choosing peanut butter, go for a sugar-free, salt-free, low fat, and organic one. We recommend the below brand.

Nutrizest’s Recommendation, click on the image to buy:

3. Greek Yogurt with berries

Fat-free plain Greek Yogurt with berries is a smart choice for busy bees. It is protein, calcium-rich with a handsome quantity of carbohydrates. To make it extra nutritious and healthy, add a handful of blueberries or cranberries. Berries are low in calories and provide a host of health benefits. So, on days when you absolutely do not have the time to prepare your pre-workout snacks, go for this healthy and yummy option and lift a kg or two more in the gym!

4. Protein bars

This is a handy pre-workout snack for people with tight schedules. Protein bars are packed with proteins, carbohydrates, fiber, vitamins, and minerals. Just one bar can pump up your energy levels. They are the ideal choice for increasing performance and muscle recovery. Also, oh so tasty! When choosing protein bars, go for bars which are sugar-free, low in saturated fat (less than 3 gm per serving), has no trans fats and contain more than 4 grams of fiber. Also, avoid the protein bars containing oils like palm or kernel. If you are facing trouble in selecting one, below is our recommendation.

Nutrizest’s Recommendation, click on the image to buy:


These are our top 4 pre-workout snacks that will help you in achieving your fitness goals. Pre-workout nourishment is as important as post-workout. Hence, do not ignore it. If you have any queries, please feel free to write to us, we shall get back as soon as possible.

Remember, if your workout is the vehicle, pre-workout nutrition is the fuel.


(Disclaimer: The information on this site is not intended to replace proper medical care. Never disregard professional medical advice or delay in seeking medical treatment due to information contained on this website. Always seek the advice of a trained health professional with any questions you may have regarding a medical condition. Proper medical attention should always be sought for specific ailments. )

Best Pre-workout snacks to boost stamina and maximize gains
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Best Pre-workout snacks to boost stamina and maximize gains
Read on to know the best pre-workout snacks that you can eat 30 minutes ahead of your workout. Check out our 4 best picks.
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