Pre-Workout Snacks to Help You Train Harder

Try these delicious pre-workout snack ideas put together by our nutritionists in Park Slope, Brooklyn, NY and Chelsea, Manhattan.

Paul Hunter

The human body is like a finely tuned car. When there’s a full tank, we can keep going, push harder, and drive faster. But when we’re running on empty, we have to stop. We need the right fuel to power all our basic bodily functions—everything from cognition to muscle gain. 

The body requires a diverse range of nutrients. Macronutrients, the staples of our diet, include carbs, fat, protein, water, and fiber. Alongside these are micronutrients, which consist of essential vitamins and minerals. 

It’s our responsibility to understand what our body needs and to find the right fuel sources, especially during physical training. Fortunately, pre-workout snacks can enhance our performance. They can be the difference between an invigorating training session and a challenging struggle. 

While these foods contain the right ingredients, they might not suit everyone. Some people prefer to avoid eating before workouts, especially for cardio. Others have specific preferences for certain types of food. 

Listen to your body, monitor your energy levels, and experiment with different options. You’ll soon find what works best for you. 

Here at PhysioRX, we are dedicated to providing you with the best resources for all things physical therapy, personal training, and diet and nutrition. With locations in Chelsea, Manhattan, and Park Slope, Brooklyn, we are here to support your journey to optimal health. So let's dive in and fuel your body the right way.


Bananas are one of the most popular pre-workout snacks for a number of reasons–mostly because they’re rich in carbohydrates, which convert into glucose, the body’s main energy source. They’re also rich in fiber, which helps slow the absorption of sugar into the bloodstream, providing the body with a steady stream of glucose. That will help you train longer without crashing. Bananas are also prized for their potassium content, which can be used to avoid unwanted muscle cramps. 

Oatmeal and Berries

Complex carbohydrates like whole grains digest more slowly than refined wheat and sugars. That means they provide a sustained boost of glucose, just like bananas. Berries contain antioxidants, which can prevent cell damage during a workout. They also provide an added boost of carbohydrates for energy.

Peanut Butter

Peanut butter is probably the most well-known pre-workout snack. That’s because it’s rich in protein, which contains amino acids. Without amino acids, we can’t build, maintain, or repair our muscles. Protein also boosts energy by providing the body with the ingredients it needs to function properly. Consuming 20-30 grams worth of protein should keep you going for several hours.

Try integrating peanut butter with whole grains and fruit. A piece of whole-grain toast with banana slices might work–maybe an apple (also rich in carbohydrates) dipped in peanut butter. There are a lot of opportunities to get creative and find the combination that works for you.

If peanuts aren’t an option, try almond butter. It’s slightly higher in fat, which provides a more efficient longer-lasting energy source that you can’t get with carbohydrates or protein.

Greek Yogurt

Greek yogurt, like oatmeal, and whole-grain bread, can be highly versatile. You can top it with granola and berries for antioxidants and carbohydrates, or bananas for potassium. It’s packed with protein, along with essential vitamins and minerals, and it’s easy on the stomach, making it perfect for those who need something light for their morning workout. 


Edamame are tiny soybeans, known for their natural savory flavor. They don’t require seasoning or dressing of any kind. They’re perfect on their own, and they’re packed with plant-based proteins to fuel muscle gain and keep you going. Pair them with complex carbohydrates for a nutritious pre-workout meal. 

Learn How to Tailor Your Diet to Your Workout 

Are you concerned about your diet? Do you want to train faster and harder? Isn’t it time you upped your game?

If you answered ‘yes’ to any of those questions, then it’s time to enroll in training and nutrition coaching at PhysioRX. We’ll get you moving, and we’ll keep you informed with the nutrition assistance you need to optimize your diet. 

If you’re ready to elevate your health and fitness journey, click here to fill out the form and see if you qualify to work with us. We proudly serve clients at our locations in Park Slope, Brooklyn, and the Chelsea area of Manhattan.

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