20 Pre-Workout Snacks That You Can Grab On The Way to The Gym

20 Pre-Workout Snacks That You Can Grab On The Way to The Gym

Having the right snacks before hitting the gym can provide you with the energy and nutrients needed to power through your session. But who has time to prepare snacks right before working out? That's where the beauty of making snacks ahead of time comes in handy. Here are 20 delicious and convenient pre-workout snacks you can whip up in advance to fuel your fitness journey.

1. Homemade Trail Mix

Whip up a batch of homemade trail mix using nuts, seeds, dried fruits, and a sprinkle of dark chocolate chips. Portion it into individual snack bags for quick grab-and-go convenience. This snack provides a balanced mix of healthy fats, protein, and carbohydrates to keep you energized during your workout.

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2. Greek Yogurt Parfait

Layer Greek yogurt with fresh berries and a sprinkle of granola in small jars or containers. Greek yogurt is rich in protein, which helps support muscle recovery, while the berries add natural sweetness and antioxidants. The granola provides complex carbohydrates for sustained energy.

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3. Protein Energy Balls

Mix together rolled oats, protein powder, nut butter, honey, and your choice of mix-ins like chia seeds or shredded coconut. Roll the mixture into small balls and refrigerate until firm. These protein-packed energy balls are convenient to grab and provide a quick boost of energy.

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4. Whole Grain Toast with Nut Butter

Spread your favourite nut butter onto whole grain toast and top with banana slices or a drizzle of honey. The combination of complex carbohydrates from the toast and natural sugars from the fruit provides a steady release of energy to fuel your workout. Plus, the protein and healthy fats in the nut butter help keep you feeling satisfied.

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5. Fruit and Nut Bars

Make your own fruit and nut bars using ingredients like dates, nuts, seeds, and oats. Blend the ingredients together, press into a baking dish, and refrigerate until firm. Cut into individual bars for a convenient pre-workout snack that's packed with fiber, vitamins, and minerals.

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6. Egg Muffins

Whip up a batch of egg muffins by mixing beaten eggs with your favorite vegetables and cheese. Pour the mixture into muffin tins and bake until set. These protein-rich muffins are portable and can be enjoyed hot or cold, making them a versatile option for pre-workout fuel.

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7. Cottage Cheese with Fruit

Pair cottage cheese with your choice of sliced fruit, such as pineapple, peaches, or berries. Cottage cheese is high in protein and low in carbohydrates, making it a great option for those following a low-carb diet. The fruit adds natural sweetness and additional vitamins and minerals.

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8. Vegetable Sticks with Hummus

Chop up an assortment of colorful vegetables like carrots, cucumbers, and bell peppers, and serve with a side of hummus. This crunchy and satisfying snack provides a good balance of carbohydrates, protein, and fiber to keep you feeling full and fueled for your workout.

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9. Quinoa Salad

Prepare a batch of quinoa salad loaded with vegetables, chickpeas, and a zesty vinaigrette dressing. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. The vegetables provide essential vitamins and minerals, while the chickpeas add extra protein and fiber.

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10. Chia Seed Pudding

Mix chia seeds with your choice of milk and sweetener, such as honey or maple syrup. Let the mixture sit in the refrigerator overnight to thicken. Chia seeds are rich in omega-3 fatty acids and fiber, which can help keep you feeling full and satisfied during your workout.

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11. Apple Slices with Almond Butter

Slice up an apple and pair it with a dollop of almond butter for a quick and satisfying pre-workout snack. Apples are rich in carbohydrates and natural sugars, providing a quick energy boost, while almond butter adds protein and healthy fats to keep you feeling satiated.

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12. Turkey and Cheese Roll-Ups

Roll up slices of turkey breast with your favorite cheese and a slice of cucumber or bell pepper. This low-carb snack provides a good source of protein to support muscle repair and growth, while the vegetables add crunch and hydration.

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13. Rice Cake with Avocado

Top a rice cake with mashed avocado and a sprinkle of sea salt for a simple yet satisfying pre-workout snack. Rice cakes are low in calories and provide a quick source of carbohydrates, while avocado adds healthy fats and fiber to help keep you feeling full.

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14. Smoothie Packs

Prep individual smoothie packs by combining frozen fruits, leafy greens, and protein powder in resealable bags. When you're ready to make a smoothie, simply dump the contents of the bag into a blender, add your choice of liquid, and blend until smooth. 

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15. Edamame

Steam some edamame and season with a sprinkle of sea salt for a protein-packed snack that's rich in fiber and antioxidants. Edamame, or young soybeans, are a complete source of plant-based protein, making them an ideal option for vegetarians and vegans. Plus, they're fun to eat and can be enjoyed hot or cold.

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16. Tuna Salad Lettuce Wraps

Mix canned tuna with Greek yogurt, diced vegetables, and a squeeze of lemon juice. Spoon the tuna salad onto large lettuce leaves and roll up to create wraps. These protein-rich lettuce wraps are light yet satisfying, making them a perfect pre-workout option for those looking to keep their meals light.

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17. Oatmeal Cups

Bake individual portions of oatmeal in muffin tins with added ingredients like mashed bananas, nuts, and cinnamon. Once cooled, these oatmeal cups can be stored in the refrigerator and enjoyed cold or reheated. Oats are a great source of complex carbohydrates, while bananas add natural sweetness and potassium.

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18. Cucumber Slices with Tzatziki

Slice up a cucumber and serve with a side of tzatziki sauce for a refreshing and hydrating pre-workout snack. Cucumbers are low in calories and high in water content, helping to keep you hydrated during your workout. Tzatziki sauce, made from Greek yogurt, cucumber, and garlic, adds protein and flavor.

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19. Nutty Rice Crackers

Spread rice crackers with almond or peanut butter and top with sliced bananas or strawberries. Rice crackers provide a crunchy base, while nut butter adds protein and healthy fats to keep you feeling satisfied. The fruit adds natural sweetness and additional vitamins and minerals.

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20. Caprese Skewers

Thread cherry tomatoes, fresh mozzarella balls, and basil leaves onto skewers for a simple and delicious pre-workout snack. Tomatoes are rich in antioxidants and hydration, while mozzarella provides protein and calcium. The basil adds freshness and flavor to each bite.

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