Feed your body for your workout

Looking for a pre-workout snack that supports your energy, performance, and recovery? Whether you are heading to the gym, going for a walk, or doing strength training at home, what you eat beforehand can make a big difference.

Here’s a practical guide to pre-workout snacks that are gentle on the stomach, easy to prepare, and fuel your body the right way — especially for women navigating hormonal changes.

💧 Hydration Comes First

In the 1–2 hours leading up to your workout, make sure you’re well-hydrated. Aim for 2–3 glasses of water unless you’re working out first thing in the morning — in that case, drink water immediately before and during your workout.

🥗 Best Pre-Workout Snacks (1–2 Hours Before Exercise)

These snack ideas offer a balance of carbohydrates for energy, protein for muscle support, and healthy fats to keep you satisfied:

• Berry & Banana Smoothie – blended with coconut milk or almond milk

• Celery sticks with almond butter and a small side salad

• Small sandwich – chicken and salad on whole grain bread

• Tuna salad – add some avocado or boiled egg for extra protein

• Fruit-flavoured yoghurt – look for low-added-sugar options

• Creamed rice with fruit yoghurt, soy milk, or coconut milk

• Sandwich with almond or peanut butter

• Dried apricots with a handful of nuts – great on-the-go option

• Clear vegetable or protein-rich soup

• Rice salad (small portion of rice with vegetables or tuna)

• 3–4 pieces of sushi – opt for lean protein fillings like tuna or salmon

• Pre-workout or sports bar – choose one with a good balance of protein and carbs (check the label)

🧠 Tip: Experiment & Listen to Your Body

Everyone digests differently. Try out different options and take note of what feels best for your gut and your energy levels. If you’re eating closer to your workout (30–60 minutes before), choose something simple, light, and easy to digest — such as:

• A banana

• A small protein drink or smoothie

• A few rice crackers with hummus or nut butter

• A scoop of protein in your morning coffee

🥤 Can I Use a Protein Drink?

Yes! A protein shake or drink is a great option about 45 minutes before your session, especially if you’re doing strength training. Just keep the ingredients light and digestible if you are short on time.

The Bottom Line

Pre-workout nutrition doesn’t have to be complicated. Stay hydrated, eat foods that give you energy without weighing you down, and experiment to find what works best for your metabolism and schedule. Your body — and your workout — will thank you.