Pre-workout foods

Over the course of the last few months, we’ve talked about foods that we can eat to help us optimize our recovery from our workouts and to get the most out of our bodies. However, what we put into our bodies before our workout can be equally as important as what we put in after. What we consume before a workout can help give our bodies the push and the fuel they need to make it through the workout, no matter what is thrown at us. Here are some ideas of foods that we can start adding into our pre-workout routine that will help us maximize our workouts.


Bananas are always a great go-to for a pre-workout snack, seeing as they are packed full of carbs and potassium. The carbs will help give you that hit of natural energy, while the potassium will help with the prevention of cramps during your workout. In addition to that, bananas help to support nerve and muscle function. Eating a banana 15-30 minutes before a workout will help give you the energy boost you need without leaving a heavy feeling of food sitting in your stomach.


Oats are going to be a good source of energy for those longer lasting workouts. Oats are full of fiber, which means that they release the energy from the carbohydrates gradually over a longer period of time. Along with that, oats are full of whole grains and vitamin B, which helps convert carbohydrates into energy. Oats should be consumed about an hour before your workout so they have time to digest and begin the breaking down process.

Yogurt and Fruit

This is another great snack that is light on the stomach, but provides you with the energy you need for the workout. The Greek yogurt will provide you with some protein that will go into storage to help with muscle recovery later on, while the fruit will supply you with the energy you need from the carbohydrates it contains. Consuming this snack 30 minutes before your workout will help to give you that push you need.

Grilled Chicken, Sweet Potato, and Veggies

This is going to be more of a pre-workout meal that is meant to be consumed about 2-3 hours before your workout. So if you have time for a meal before your workout, this is going to be a good choice. A meal like this is going to help cover all the basics you need such as lean protein, starchy carbs, and some moderate amounts of fat. This combination is going to help promote longer digestion and sustained energy.


This seems to be a favorite here at Black Iron! Applesauce is a quick and easy snack that can be eaten just about anywhere, is light on the stomach, and provides us with the benefits we need for our workout. Applesauce is full of those quick burning carbohydrates which will help supply you with the energy you need for the workout, while also giving you some fiber to help keep the blood sugar stable. It’s ideal to consume the applesauce anywhere between 15-30 minutes prior to your workout.

Just like what we consume after our workouts plays a big role in how we recover and feel during our workouts, so does our pre-workout nutrition. It doesn’t take much to get our bodies up and going for our workouts, the trick is to be sure that we are fueling our bodies with what it needs for the workout. This will allow us to get more out of our workouts and not leave us feeling like we’re running on fumes.

Want to know more? Schedule a call with one of our coaches today!

222 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter