The Best Pre-Workout Foods to Fuel Your Muscles

Do you often find yourself losing steam halfway into your workouts, or ravenous with hunger after you’re done? If so, you’re likely not fueling correctly before starting your activity.  

Nourishing yourself with the proper nutrients before exercising can make for more efficient, enjoyable workouts and ensure you don’t hit the dreaded “wall”. 

In this article, we’ll share which foods are best to eat before exercise and how a pre-workout supplement may be another convenient option. 

6 Best Pre-Workout Foods 

The best pre-workout foods are ones that contain a combination of slowly-digested carbs and protein. Enjoy these 30-60 minutes before exercise for the best results. 

Oatmeal 

Oatmeal is a whole grain and fiber-rich carb that provides lasting energy. Because the carbs from oats are released slowly into your bloodstream, they won’t lead to blood sugar spikes or crashes that disrupt your workout.

Add a small scoop of protein powder, nuts, or seeds for a protein boost. 

Greek yogurt with fruit 

Greek yogurt is packed with protein to fuel your muscles and aid in recovery. Adding fruit provides natural sweetness and carbs for quick energy. When combining these ingredients, you’ll have the best of both worlds for an amazing workout sesh.

Some delicious fruits to add include blueberries, strawberries, or pineapple.

Banana with peanut butter 

This is the ultimate pre-workout snack and is so convenient and easy. Simply add a small spoonful of peanut butter to your banana and you’re good to go. The banana offers carbs for energy and the peanut butter provides protein for muscle growth and healthy fats to keep you satisfied.  

Don’t like (or can’t eat) peanut butter? Try another nut butter, like almond or cashew, or a nut-free butter like sunflower butter.

Together they yield a satisfying snack that will hold you through your workout. 

PB&J 

Yes, the infamous peanut butter has made its way again to this list. A simple PB&J sandwich on whole wheat bread is one of the best pre-workout snacks. It contains the right proportion of carbs, protein, and healthy fat to provide steady energy when you need it most.

If you’re working out shortly after eating it, half of a sandwich may be all you need. 

Protein bar or granola bar 

Bars are easy to digest and are super convenient as a pre-workout food. When choosing a bar, look for one with minimal added sugar and that is a bit higher on the protein end to fuel you longer and aid in recovery. 

Chocolate milk 

Chocolate milk provides the perfect ratio of carbs and protein pre-workout and can help boost muscle glycogen. This glycogen is the build-up of stored carbohydrates in your body which it can pull from during longer workouts.

Remember that we’re all different and it’s important to experiment with various pre-workout snacks to see what works best for you.

When to Consider a Pre-Workout Supplement 

If you have a sensitive stomach or don’t like the thought of eating shortly before exercising, you may want to consider a pre-workout supplement. A quality pre-workout can provide hydration and necessary nutrients in an easy-to-digest manner.

Garden of Life's Sport Plant-Based Energy & Focus† is a quality workout supplement that is clean-label friendly and contains a natural, jittery-free source of caffeine for energy. Simply adding 1 scoop to 8 ounces of water about 30 minutes before your workout can help you feel your best during your workouts.

Fuel Properly for Powerful Workouts 

When you’re working hard in the gym, you’re dedicating your time and energy. So, you want to see results. Fueling properly with the best pre-workout foods and supplements will help you make the most of your workouts.  

Have fun experimenting with pre-workout foods such as oatmeal, fruit, and peanut butter and jelly. Take note of how you feel during your workouts after each snack and see what works best for you.

And if you prefer not to eat before a workout or have a sensitive stomach, you may want to try Garden of Life's Sport Plant-Based Energy & Focus†. It’s designed to boost energy and improve focus during your workouts, so you come out strong and ready to take on your next fitness challenge. 

References 

1. Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 2014 Apr 29;6(5):1782-808. doi: 10.3390/nu6051782. PMID: 24787031; PMCID: PMC4042570. 

2. Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov 12;12(11):3473. doi: 10.3390/nu12113473. PMID: 33198277; PMCID: PMC7696145.