The Best Pre-Workout Foods

Ever wondered what you should be eating before working out? Opinions vary widely on the topic – you can find expert takes on everything from intermittent fasting to the best ways to dry-swallow pre-workout powder. While the subject can definitely be nuanced, what’s certain is that food is fuel: a combination of macronutrients – healthy carbs, fats, and protein – are key to efficiently fuelling your workouts... and your life!

Whether you’re looking for something quick to grab on the go, or have a bit more time to prepare before heading to the gym, read on for easy snack and meal ideas to try out before crushing your next workout. Aim to eat these about one hour before beginning your workout, to give your body time to absorb and make the most of the nutrients 💪

🥖 Toasts
Carbs get a bad rap – but carbohydrates are literally what our bodies need to burn for energy. Plus, they make great holders for all sorts of delicious flavour combinations. Opt for a sourdough or whole-grain bread. Here are some of our fave pre-workout toast toppers.

• Nut butter and sliced banana: this comforting classic reminds us of childhood. Swap the banana for seasonal fruits like apples and berries as you like.
• Avocado and bean smash: elevate the typical avocado toast by smashing in chickpeas or white beans for protein, add diced onion and lemon juice, then top with crunchy veggies like sliced cucumber and radish.
• Cottage cheese with fruit and honey: perfect for those with a sweet tooth. Try this with fresh sliced figs!

🌯 Pro-Tip: wrap up any of the above combos into a tortilla for a more mobile on-the-go option!

🍳 Eggs
Eggs are a super protein-dense choice to ensure you’ll be able to power through any movement session. The ways to prepare eggs are seemingly limitless - here are our faves.

• Egg salad with crackers and baby carrots: another childhood classic, this one works great as a bento-box style lunch. Add any additional veggies you like.
• Scrambled eggs with toast: this is a fantastic combo of protein and carbs – add avocado for healthy fat, and salsa or sliced tomatoes to round out the meal.
• Egg fried rice: perfect for when you’ve got leftover rice to use up – throw it into a pan with soy sauce, sesame oil, and sliced veggies, then scramble an egg into the rice as it gets crispy.

🥚 Pro-Tip: keep a couple of hard-boiled eggs whole and take them with you on the go – just don’t leave them unchilled for too long!

🥤 Smoothies
If a full meal on a plate feels like way too much before you get moving, smoothies can be a great way to get a hearty hit of nutrition without overloading your stomach. Try some of these flavourful recipes, or create your own with your favourite fruits.

• Frozen banana and berries, peanut butter, and chia seeds: basically a PB&J that you can drink! Add the protein powder of your choice.
• Frozen mango and pineapple, almond milk, and Greek yogurt: a tropical combo you can enjoy all year, with a creamy hit of protein from the Greek yogurt.
• Frozen spinach and banana, maple syrup, and pea protein powder: this bright-green smoothie features a touch of sweetness from the maple syrup. Try pea protein as a vegan alternative to traditional protein powders like whey.

🚰 Pro-Tip: the most important thing you can give your body is water! Don’t forget to keep hydrating before, during, and after your workouts.

These combinations do a fantastic job of regulating blood sugar and keeping us feeling full and satiated for longer – that means more time and energy to spend doing what we love, inside the gym and out! Refuelling post-workout with similar combos can help rebuild muscle and re-energize the body for the rest of the day.

What’s your favourite thing to eat pre-workout?

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