10 Pre-Workout Snacks with Whole Food Ingredients

When it comes to fueling for a workout, practice, or competition carbohydrates are the primary source of energy.   As a certified Sports Nutritionist, I recommend that if an athlete is planning on working out for at least an hour, that they consume a pre-workout snack that contains around 30 grams of carbohydrates at least 1 hour before beginning activity.   

If the activity lasts longer than 1 hour, then another dose of 30 grams of carbohydrates each hour will ensure that the athlete has enough fuel to maintain their energy levels.  That means if you have a 2-hour practice, make sure that you plan to consume a snack that contains 30 grams per serving during a mid-practice water break.

Also Read: 4 Easy Ways to Maintain Fluid and Electrolyte Balance

I am often asked to provide some pre-workout snack ideas to help athletes fuel their workouts or practice.  The list of snacks below each contains around 30 grams of carbohydrates per serving and contains whole-food ingredients.   In response, I put together this list of snack ideas that are not only made with whole foods but also avoid inflammatory ingredients such as dairy and gluten.

Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness

Next to each food, I have listed the number of carbs in grams per serving.  These pre-workout snacks are also portable so they can be sealed in an air-tight container and thrown into a cooler for long competition days.  Some of them will need to be prepared ahead of time, though. Hope you enjoy! 

• 1 medium-sized apple (25g)
• 2 cups fresh berries (30g)
• 1 RX Bar (24g)
• 1 medium-sized baked sweet potato (24g)
• 1/2 cup oatmeal with 1 tablespoon of honey (31g)
• 1 jar Peaches and Cream Overnight Oats (35g) 
• 1 Peanut Butter and Jelly Green Smoothie (29g)
• 2 Maca Coconut Energy Bites (29g)
• 2 Pumpkin Carrot Muffins (38g)
• 1 Cherry Chocolate Energy Bar (35g)