10 Healthy Pre-Workout Snacks

Preparing your body for training is essential to improve performance and avoid feelings of fatigue. What you eat before training has a direct impact on your energy levels, muscle recovery and even the quality of your workout. That’s why we’ve selected 10 healthy snacks that are easy to prepare and perfect for eating before a training session.

1. Banana with Peanut Butter

Bananas are rich in fast-absorbing carbohydrates, providing immediate energy. Combined with peanut butter (rich in healthy fats and proteins), they are a complete and practical snack.

Recommended serving : 1 banana + 1 teaspoon peanut butter.

2. Greek Yogurt with Fruit

Greek yogurt is a great source of protein, while fruit provides natural carbohydrates. This combination helps keep you energized during your workout.

Recommended serving : 1 cup plain Greek yogurt + 1/2 cup fresh fruit (such as strawberries or kiwi).

3. Avocado Toast

Avocado is rich in healthy fats and vitamins. When placed on a slice of whole-grain bread, it makes a balanced and easy-to-digest pre-workout snack.

Recommended portion : 1 slice of whole wheat bread + 1/4 avocado.

4. Cooked Sweet Potato

Sweet potatoes are a complex carbohydrate that provides energy gradually. They are ideal for longer or more intense workouts.

Recommended serving : 1/2 medium cooked sweet potato.

5. Oatmeal with Milk

Oats are a great source of sustained energy, while milk provides protein. This combination is perfect for morning workouts.

Recommended portion : 3 tablespoons of oats + 200 ml of skimmed milk or plant-based drink.

6. Boiled Eggs with Fruit

Eggs are a complete source of protein, and fruit provides the carbohydrates needed for training. This snack is convenient and can be prepared in advance.

Recommended portion : 2 boiled eggs + 1 small apple.

7. Protein Fruit Smoothie

A smoothie is a quick and delicious way to get your nutrients in before your workout. It combines fruit with a protein source, such as yogurt or whey protein.

Suggested ingredients : 1 banana, 1 cup of spinach, 1 scoop of protein powder and 200 ml of water or plant-based milk.

8. Rice Crackers with Fresh Cheese

Rice crackers are light and provide quick energy. Combined with fresh cheese, they add a touch of protein.

Recommended portion : 2 rice crackers + 1 slice of fresh cheese.

9. Dried Fruits with Raisins

Nuts, such as almonds or walnuts, provide healthy fats and protein. Raisins add quick carbohydrates, ideal for an energy boost.

Recommended serving : 1 handful (approximately 20 g).

10. Homemade Cereal Bar

Make your own bars with oats, honey and nuts. It's a healthier alternative to industrial bars.

Recipe suggestion : Mix 1 cup of oats, 2 tablespoons of honey and 1/2 cup of crushed nuts. Compact and bake for 15 minutes.

Final Tips

• Consume the snack 30 to 60 minutes before training , to give your body time to digest it.
• Drink plenty of water to stay hydrated.
• Choose light snacks that are easy to digest and adapted to the intensity of your training.

With these suggestions, you’ll ensure that your body has the energy it needs for an efficient and enjoyable workout. What’s your favorite pre-workout snack? Share it with us in the comments!

Read also:

• 10 Healthy Pre - Workout Snacks​
• How to Increase Muscle Mass with a Vegetarian Diet
• Which Plant-Based Milk Has the Highest Nutritional Value?

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