Sports Nutrition Top 6 Pre-Workout Snack Ideas By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Elizabeth Quinn Reviewed by Reviewed by Mia Syn, MS, RDN on September 30, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN Updated on September 30, 2020 Print Getty Images Exercising on a full stomach is generally a bad idea. Bloating, cramping and a general urge to take a nap and digest can derail a workout. But if your stomach is rumbling and you are starting to feel a bit weak because you haven't had a meal in hours, your workout may also suffer. The key to eating before exercise is to make sure you have enough energy to fuel your exercise, without going overboard and consuming unnecessary calories. But running out of glycogen, the fuel that supports muscle contraction, may put an athlete at risk of bonking, or hitting the wall—that dreaded feeling of weakness, confusion, and extreme fatigue. Hitting the wall is actually pretty hard to do, and if it happens, it usually requires several continuous hours of high-intensity endurance exercise before an athlete is at risk of bonking. Ninety percent of us will rarely if ever, experience this unmistakable feeling. Most of us generally have enough stored glycogen in our body to easily fuel a 90-minute workout without needed to consume extra food. Water alone is sufficient for most workouts. Pre-Workout Snacks to Try If you haven't eaten in several hours, and want a little something an hour before you exercise, there are some pre-workout snacks that work better than others. Here are some snack ideas you could try. Fruit Smoothie The closer you are to your workout time, the less solid food you may want to consume. A pre-exercise smoothie could do the trick. Combine 1/2 banana, a handful of berries, 2 T protein powder, a few handfuls of kale, and 1-2 C water in a blender and you've got a refreshing and satisfying pre-workout snack. Coconut Water One of the most refreshing pre-workout snacks is a simple glass of cool coconut water. It's satisfying and is full of easily-digested carbs as well as electrolytes, such as potassium. Almond Butter and Apples An apple slathered with almond butter is a filling and savory snack that provides carbohydrates, protein and good fats. It won't digest as quickly as a fruit smoothie or coconut water, but it's a simple, go-to pre-workout snack. Fresh Berries and Cottage Cheese Try combining fresh berries with cottage cheese or yogurt for a quick and easy snack. Again, this will take a bit more to digest but will help power a longer workout and keep you from feeling hungry until you can have a proper post-workout meal. Hard Boiled Egg and Toast Having a hardboiled egg on whole grain toast is super simple and filling snack. It's also a back-to-basics snack that's inexpensive and easy to prepare. Chocolate Milk Chocolate milk has the ideal ratio of carbohydrates and protein to help repair muscle damage after tough workout as recommended by many experts. It also provides a nice, simple, pre-exercise snack. Just don't go overboard with the milk—a pint is plenty for many of us, if you are doing a 30-45 minute workout. What and When to Eat Before Exercise The Bottom Line Eating before a short workout is optional. There are many good reasons to avoid eating pre-exercise, and if you typically eat three regular meals and a few snacks a day, you probably don't need to worry that much about eating before a workout. If, on the other hand, you have an unusual meal schedule, skip meals, or are a serious athlete in peak training, you may need to be a bit more mindful of what and when you eat before training. Take a close look at your daily routine, food habits, and meal patterns before you automatically consume extra, unnecessary pre-workout calories simply because you've heard that it's important to eat something before exercise. The reality is that most people won't require any special sports drink, energy bars, or fancy power-boosting snacks before they head to the gym for a quick 45-60 minute exercise session. But if you are feeling hungry and haven't eaten in several hours, light and healthy snack like those suggested above may be all you need for a simple 60-minute workout. 8 Best Post-Exercise Recovery Foods and Drinks Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit