Pre-workout snacks and breakfasts
Light, quick snacks and breakfasts for before you train: smoothies, banana toast, oatmeal, rice cakes and energy bites. Every one is ready in 20 minutes or less, most in five.
14 recipes. Nutrition is estimated per serving from USDA data.
10 minHoney yogurt fruit dip
15 minNo-bake energy bites
5 minMango pineapple smoothie
5 minRice cakes with honey and banana
15 minSweet potato toast
5 minBanana oat mug muffin
5 minApple nachos
5 minStrawberry banana smoothie
5 minPeanut butter banana toast
8 minMango coconut smoothie bowl
5 minBanana sushi
5 minBanana bread smoothie
16 minBanana oat blender pancakes
10 minHoney banana oatmeal
A good pre-workout snack is built around easy-to-digest carbs, with a little protein and not too much fat or fiber, so it settles quickly. Eat a small snack 30 to 60 minutes before exercise, or a bigger breakfast like oatmeal or pancakes 1 to 2 hours ahead.
Everyone is different, so see what feels right for you and your training. Nutrition numbers are estimates per serving from USDA food data.
Common questions
What should I eat before a workout?
Something with easy carbs and a little protein that is light on fat and fiber: a banana with toast, a fruit smoothie, rice cakes with honey or a small bowl of oatmeal. These give you energy without sitting heavy in your stomach.
How long before a workout should I eat?
A small snack 30 to 60 minutes before is usually comfortable. Leave 1 to 2 hours after a bigger meal like oatmeal or pancakes.
Is it OK to work out on an empty stomach?
Many people are fine with a short, easy session before breakfast. For longer or harder workouts, most people feel and perform better with a small snack first.