15+1 Best Pre-Workout Snack Ideas No.7 is Absolutely Stunning

15+1 Best Pre-Workout Snack Ideas No.7 is Absolutely Stunning

Yeah, I know you hustle every day for your fit body and at the end of the day, you sleep worried about your diet plans and all doubts whether are you taking a good diet and nutrition for your muscle growth or not. Because you also know the fact that not only exercising for hours at the gym will give results you also have to provide your body with good fuel so that it will recover fast and long-last at the gym.

So in this article, you come to know the amazing pre-workout snack ideas that will be like a gym mate for you but it will help you from inside of your body, not like the regular gym partner from outside. And yes inside strength is most beneficial for you to break your targets. Let’s move on!

All people go to the gym but they don’t go for the same goal, you must have a different goal for the gym your friend must have a different goal, and yeah the girl you always stare at in the gym must have different priorities.

The goal like to lose weight, gain muscle mass, etc. For a different goal, the diet must be different and your pre-workout snack ideas should be different to achieve the goal.

Pre-Workout Snack Ideas for Losing Weight

The people whose concern is to lose weight should consider eating these type of snack as their pre-workout ideas-

#1 Sweet Potato

sweet potato pre-workout snack for losing weight

Sweet potato is a good choice if your goal is to loose weight. Know why?

Because Sweet potato (100 gm) contains-

Nutrition Value per100 g
Total Fat0.1 g
Cholesterol0 mg
Sodium55 mg
Potassium337 mg
Total carbohydrate20 g
Protein1.6 g

Despite this, it is rich in fiber and other nutrients that will keep fueling your body when you’re hard-pushing in the gym. The unique quality of this snack in your diet is that it also helps to reduce your craving to eat more food, it gives you the feeling of fullness so that you will not uncontrollably eat high-calorie rich food after the gym when you are at the stage of fatigues.

#2 Green Apple

Have you heard the wordings “an apple a day keep the doctor away” and it is not said for any other fruit except apple why?

Because an Apple (100 gm) contains-

Nutrition value per100 g
Dietary Fibre2.4 g
Total fat0.2 g
Cholesterol0 mg
Sodium1 mg
Potassium107 mg
Total Carbohydrate14 g
Protein0.3 g

Apples are low in calories and contain fully loaded fiber, contains antioxidants, and various other nutrients. Apple is a perfect snack to be added to your pre-workout bowl. See what the scientific evidence says about apple’s phytochemicals and their health benefits.

Bonus Tip- it must be kept in mind that every pre-workout snack or drink you take will be at least 30 minutes before you start a workout and if you take a heavy meal there must be a sufficient gap 1 hour is good otherwise you will feel bloated and feel of vomit will disturb the rest of your day.

#3 Eggs and Toast

Eggs and toast when added with banana slices and peanut butter will make a delicious, tasty, and nutrition-rich combination on your plate.

Notice that eggs when taken as a pre-workout should not be taken as a heavy meal the light meal is preferable.

Eggs (100 gm) nutrition value-

Nutrition Value per100 g
Total Fat11 g
Cholesterol373 mg
Sodium124 mg
Potassium126 mg
Total Carbohydrate1.1 g
Protein13 g

Eggs highly rich in essential amino acids because that when the egg has eaten the protein inside it will get metabolized faster. Hence, help in increase of overall metabolism boost inside your body.

#4 Fruit Smoothies

Fruit smoothies pre-workout snack for weightloss

Smoothies with a mix of different fruit inside will make your mood fresh and energetic, your lower eyelids will again recharge to bang the gym will full force.

Fruit smoothies (100 g) nutrition value-

Nutrition Value per100 g
Total Fat0 g
Cholesterol0 mg
Sodium29 mg
Potassium24 mg
Total Carbohydrate8 g
Protein1.2 g

Fruit smoothies will lower down your craving for unsaturated unhealthy food items, by giving you the feeling of fullness. When your goal is to lose some weight from your body it helps.

#5 Quinoa

Having low calories and fat in it with an essential amount of proteins within will leave no choice for us. So we have added quinoa as the pre-workout snack choice to you for easier weight.

Nutrition value of quinoa (100 g)-

Nutrition Value per100 g
Total Fat6 g
Cholesterol0 mg
Sodium0 mg
Total Carbohydrate62 g
Protein14 g
Dietary Fibre5 g

The quality of quinoa to reducing the appetite is most beneficial in losing weight. While it has other benefits like high fibre rich content which make a person feel like there is no requirement to eat anymore. And the protein will trigger the metabolism fast making everything easier.

#6 Oatmeal

Rolled oats and steel-cut oats are considered the most nutritious to your body don’t forget to take oatmeal as your pre-workout ritual. Oats are rich in proteins which again will enhance your muscle and helps in repairing the broken tissues of the body after a heavy training day at the gym. Fibers enhance solubility and enhance the metabolism to promote weight loss.

Nutrition value of oatmeal (100 g)-

Nutrition value per100 g
Total Fat1.4 g
Cholesterol0 mg
Sodium49 mg
Potassium61 mg
Total Carbohydrate12 g
Protein2.4 g
Dietary Fibre1.7 g

You can take oatmeal with bananas and almonds as a mix. Don’t add much sugar in it, keep it super simple.

Pre-Workout Snack Ideas for Building Muscles

You may be an athlete or a sports lover or can be a simple guy who goes to school/college or for work. You have seen those bodybuilders in various bodybuilding tournaments and want to be like them but for that muscle growth, you have to put a lot of hard work and discipline into your life. Whatever be your routine these snacks below will not leave you alone in your journey.

#7 Whey Protein with Oats

Whey protein must be added to your pre-workout routine if your goal is to build muscle. And you can take it with rolled oats for making it a complete pre-workout snack. The protein (20%) which can be found in milk and other dairy products is hidden inside whey.

Serving Size: 32 g
Servings Per Container: 28 (908 g), 71 (2.27 kg) or 140 (4.5 kg)
Nutritional value per100 g (%NRV)32 g (%NRV)
Energy1628 kJ / 389 kcal525 kJ / 124 kcal
Fat7,3 g2,3 g
Of which saturates5,3 g1,7 g
Carbohydrates18,3 g5,8 g
of which sugars17,6 g5,6 g
Fibre0,6 g0,2 g
Protein63 g20,2 g
Salt0,76 g0,24 mg
Calcium530 mg (66)170 mg (21)
Phosphorus400 mg (57)128 mg (18)

The whey protein you eat will help you in building muscle as this is a highly absorbable protein that makes a jump in your blood amino acid levels. These are the situations that when the body falls into can repair itself quickly and easily. So, Whey protein is most recommended as a pre-workout snack for building muscles.

#8 Bananas

bananas as a pre-workout snack

Bananas are highly qualified in nutrition profile with carbs and potassium bulk in amounts. So, if you have not included this fruit in your pre-workout snack routine you have to. The nutrition profile of bananas will give you enough strength to hold heavy weights at the gym and will promote muscle growth.

Bananas (100 g) nutrition value-

Nutrition Value per100 g
Total Fat0.3 g
Cholesterol0 mg
Sodium1 mg
Potassium358 mg
Total Carbohydrate23 g
Protein1.1 g

You can eat 1 to 2 bananas before the starting of a heavy lifting day. This amount is sufficient for you when you want to hit the gym with full power. If you get bored of the same taste of bananas, you can also make different combinations of bananas like you can slice out a banana and take it with whole-grain bread and peanut butter for a different taste.

#9 Chicken and Rice

When you want to get some classical snack as your pre-workout chicken with rice and mixed with some vegetable will not be like a choice it is recommended to take as it will enrich your body with all different nutrients mixed with altogether in a plate.

Nutrition value of chicken flavoured rice-

Nutrition value per125 g
Total Fat2.5 g
Cholesterol0 mg
Sodium860 mg
Total Carbohydrate43 g
Protein5 g

As you can see above how many nutrition your body will get if you take this bowl of (125 g). It will add massive quantity of all essential elements which are good for your muscle repairment.

Pre-Workout Snacks for Avoiding Muscle Fatigue and Increase Stamina

#10 Granola

Granola is filled with fast-digesting carbohydrates which will enhance the energy your muscle requires during a heavy workout session. Granola can be taken with banana, fruit, greek yogurt, and milk. In combination, it fulfills the energy requirement of your body and will keep your muscles hydrated during a workout.

Nutrition value of granola (100 gm)-

Nutrition Value per100 gm
Total Fat20 g
Cholesterol0 mg
Sodium294 mg
Potassium336 mg
Total Carbohydrate64 g
Protein10 g

#11 Sprouts and Legumes

Sprouts and legumes will be a good choice especially if you’re vegetarian. Sprouts and legumes are rich in high protein, fiber, and carbs needed to provide long-lasting energy to the body. You can take chana, beansprouts, and soybean for making it a perfect proteinous bowl.

Nutrition value of beansprouts (100 gm)-

Nutrition Value per100 gm
Total Fat0.2 gm
Cholesterol0 mg
Sodium6 mg
Potassium149 mg
Total Carbohydrate6 g
Protein3 g

You can take equal quantities like 35 gm of beansprouts, 35 gm of chana, and soybean 30 gm so that a perfect 100 gm bowl with energy and proteins will be ready, it will keep your body energized, hydrated, and will repair quickly.

#12 Beans

Don’t you know the fact how beans work as a doctor to your muscle? Do you know why I used the word ‘doctor‘? It is just because of the excessive level of protein that your body gets after consuming it. The protein level in beans is more than all pre-workout snack ideas discussed above. Bean should be your first choice see the nutrition chart to know why.

This is Why Green Bean Nutrition Facts are So Famous.

Nutrition value of beans (100 gm)-

Nutrition Value per100 gm
Total Fat1.2 g
Cholesterol0 mg
Sodium12 mg
Potassium1393 mg
Dietary Fibre16 g
Protein21 g

After reading this table you got your answer why bean should be your first choice. If you want to know all about beans nutrition, health benefits, preparation, and use – click here

#13 Peanut Butter

Peanut butter is as nutrient-rich as it is richer in its delicious taste. It is the lovable ingredient to your pre-workout snack anyone can add peanut butter in whole grain bread and can take it as a sandwich. Keeping its taste aside it is rich in omega 3 fatty acids which suppresses the pain that the body feels. Good to the heart health, increase brain power.

Nutrition value of peanut butter (100 gm)-

Nutrition Value per100 gm
Total Fat50 g
Cholesterol0 mg
Sodium17 mg
Potassium649 mg
Total Carbohydrate20 g
Protein25 g

Peanut butter digests for a long time and maintains body stamina for the long run. So, if your goal is to keep lifting weights for a longer time in the gym keep adding peanut butter as a pre-workout snack.

#14 Red Grapes

The phytochemical resveratrol is present inside the skin of the grape which is beneficial to our body in combating different chronic conditions. Red grapes are good if you want to have a good blood flood in your vessels, it also enhances the nitric oxide level in the body which will dilate the blood vessels and will pass more blood helps in a gym workout.

Nutrition Value per138 gm
Total Fat1 g
Cholesterol0 mg
Sodium0 mg
Total Carbohydrate24 g
Protein1 g

Red grapes are also enriched with myricetin and quercetin which are flavonoids.

Pre-Workout Drinks for high Endurance at Gym

#15 Black Coffee

Black coffee could be not as delicious in taste like the red grapes and peanut butter are but will be highly supportive in terms of stamina and endurance. Coffee is a good pre-workout drink as it is a CNS stimulant that will keep your all senses on work and avoid them being tired.

Nutrition value of Black coffee-

Nutrition Value per237 g
Total Fat0.1 g
Cholesterol0 mg
Sodium4.7 mg
Total Carbohydrate0 g
Protein0.3 g

Caffeine presented inside coffee is responsible for the Rapid fat loss and will suddenly elevate endurance levels of the body. You will not feel as much tired after gym as you feel it before taking black coffee.

#16 Beetroot Juice

beetroot juice as a pre-workout snack

No one is unaware of the wonderful health benefits that beetroot juice gives to our body and especially if your aim is to build that strong endurance when you’re performing with your gym partners. It has been suggested by many experts that beetroot juice will elevate the blood and oxygen flow to the blood vessels which regenerates the tired or tired muscles.

Nutrition value of Beetroot (100 gm)-

Nutrition Value per100 gm
Total Fat0.2 g
Cholesterol0 mg
Sodium78 mg
Potassium325 mg
Total Carbohydrate10 g
Protein1.6 g

Don’t regret it later if you avoid this sweet reddish beetroot’s juice. Look at what the recent research says about the potential benefits of red beetroot supplementation in health and disease.

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Frequently Asked Questions-

Is it OK to workout an empty stomach?

You’re having empty stomach means you didn’t provide nutrition to your body before going for a workout. But an empty stomach will not lead you anywhere in the gym there maybe chances you black out while doing heavy lifting. So, it’s always recommended to eat nutrition rich snack before a workout, enriched with proteins, carbs, amino acids.

Can you eat boiled eggs before a workout?

Eggs can be a good choice if you’re taking them as a pre-workout also, yes boiled eggs will give you enough nutrition to make you feel good even after the workout. 1 large (50 gm) boiled egg can give you (6 gm) of proteins which will help you in muscle repairment after a workout. You can eat as much as 2 eggs don’t take a pre-workout diet heavily.

Will I lose muscle if I workout on an empty stomach?

Yes it looks like you’re thinner than you’re before doing workout because when you started workout you don’t make your body full with enough nutrition to get energy and muscle will be teared and you also feel pain in your muscle for a longer duration of time. But it’s not something permanent loss, when you eat right you’re muscle will become even larger than before.

Is coffee a good pre workout?

Yes coffee is a CNS stimulant drink and also helps in rapid fat cut off. So, if you’re thinking to take it as a pre-workout drink you’re are good to go. Coffee can make your body work more in the gym and will increase your endurance during workout. Take black coffee if you’re goal is to lose weight it will benefit more and add as much as less sugar.


The above discussed pre-workout snacks ideas for different goals are all based on scientific researches and the information is all trustworthy, if you really want to add some ideas to your pre-workout ritual you can add any of these or all to your diet plan.

For a good results you must adhere to the plan and keep working out in gym and your goal is near everyday.

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