1. Banana-Oat Energy Bars
Rich in complex carbohydrates, bananas are a good source of carbs, with about 27 grams of carbs in 1 medium banana. [1] These homemade energy bars provide sustained energy release throughout your workout. Packed with potassium from bananas, they help prevent muscle cramps and maintain proper muscle function during intense training sessions.
Recipe:
- Mix 2 mashed ripe bananas with 1.5 cups rolled oats
- Add 2 tablespoons honey and 1/4 cup chopped nuts
- Press into a lined baking pan
- Bake at 350°F for 15 minutes
- Cut into bars once cooled
2. Greek Yogurt Power Bowl
“Greek yogurt is a fantastic protein source that supports muscle recovery and helps prevent damage,” says Mackenzie Burgess. [2] “For best results, enjoy a serving one to two hours before your weight-lifting session.”
Combining protein-rich Greek yogurt with fruits creates a perfect healthy pre-workout meal that digests easily. Natural sugars from fruits provide quick energy, while protein supports muscle preservation during exercise.
Recipe:
- Pour 1 cup Greek yogurt into a bowl
- Top with 1/2 cup mixed berries
- Add 1 tablespoon honey
- Sprinkle 2 tablespoons granola
- Optional: add chia seeds for extra nutrients
3. Sweet Potato Toast
Loaded with complex carbs and vitamin A, sweet potato toast offers sustained energy release and supports proper muscle function. [3] Quick to prepare and easily digestible, it’s an ideal healthy pre-workout option.
Recipe:
- Slice sweet potato lengthwise (1/4 inch thick)
- Toast in a toaster 2-3 times until cooked
- Top with almond butter
- Sprinkle cinnamon
- Add sliced banana if desired
4. Quinoa Energy Bites
Packed with complete protein and essential amino acids, quinoa energy bites provide sustained energy and support muscle function. Perfect for grab-and-go situations before hitting the gym.[4]
Recipe:
- Mix 1 cup cooked quinoa with 1/2 cup nut butter
- Add 1/3 cup honey
- Stir in 1/4 cup dark chocolate chips
- Roll into small balls
- Refrigerate for 30 minutes
5. Protein-Packed Smoothie
Eating protein, whether on its own or with carbs, before a workout can help boost muscle protein synthesis. You will benefit more from your workouts because your muscles are more ready to grow and repair. [5]
A quick-digesting, nutrient-dense smoothie makes an excellent, healthy pre-workout meal. Blending protein, carbs, and healthy fats creates the perfect balance for sustained energy during exercise.
Recipe:
- Blend 1 cup almond milk
- Add 1 banana
- Include 1 scoop whey protein powder
- Mix in 1 tablespoon almond butter
- Add handful of spinach
- Optional: ice for thickness
References:
- Ajmera,R. Should You Eat a Banana Before Your Workout? Healthline (April 29, 2020), https://www.healthline.com/nutrition/banana-before-workout
- Feiereisen, S. 13 Healthy Pre-Workout Snack Ideas to Keep You Fueled (Not Full), Real Simple (September 30, 2024), https://www.realsimple.com/health/nutrition-diet/pre-workout-snack
- Muszalski, Claire. Top 10 Pre-Workout Foods | Fuel Your Workout The Right Way, https://www.myprotein.co.in/blog/nutrition/pre-workout-foods/
- Sruthi M., What Should I Eat 30 Minutes Before a Workout? MedicineNet (August 12, 2022), https://www.medicinenet.com/what_should_i_eat_30_minutes_before_a_workout/article.htm
- Semeco, A. Pre-Workout Nutrition: What to Eat Before a Workout, Healthline (November 21, 2022) https://www.healthline.com/nutrition/eat-before-workout
