Women's Health September 19, 2026 0 Comments

Unlock Wild Gains: The Pre-Workout Snacks Experts Swear By (You’ve Been Missing These!)

Ever try cramming in a 7 a.m. gym session on an empty stomach and wonder why your energy tanks faster than a busted fuel gauge? Yeah, been there. As much as I’m a sucker for those early morning grind sessions, skipping that pre-workout bite turns out to be a rookie move. Science backs this up — working out fasted isn’t just tough on your energy levels, it can also mess with your gains. But hey, no need to start stressing about elaborate meals before every sweat fest. Your pre-workout snack can be as simple as grabbing a banana or a handful of dates, depending on how much runway you’ve got before you get moving. Let’s dive into some game-changing snack ideas that’ll keep you fueled without feeling like you’re hauling around a brick in your gut. Ready to power up your mornings and crush those workouts? Let’s get into it.

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I’m a morning workout kind of girl, but I rarely have time or feel like eating before getting into the gym around 7 a.m. on weekdays. However, it’s imperative to eat even just a little something before working out, as research shows that fasting before workouts can cause you to generate less energy, potentially blunting results.

Your pre-workout snack depends on how much time you have. “For one that is happening quickly—like within 30 minutes—I recommend an easy-to-digest carb for a quick source of energy,” says Amanda Baker Lemein, RD, a registered dietitian and Women’s Health advisor. That’s going to be your bananas, dates, or apple slices. “If the workout is longer than an hour away, pre-session fuel can include something with more fiber and protein for staying power,” she adds. Try adding a tablespoon of peanut butter to the banana, eating nuts with the dates, or combining your apple with a cheese stick.

Make delicious, satiating meals with our Ultimate Protein + Fiber Guide

For more ideas, I turned to my fellow WH editors and trusted expert sources for more ideas.

Our Favorite Pre-Workout Snacks

“I love peanut butter in my snacks because it always feels really filling and satiating to me. But sometimes the full-size Perfect Bars feel like a lot if I’m planning to work out immediately after. The minis are kind of the perfect pre-workout size for me—just enough to give me some carbs and protein without feeling like I have a brick in my stomach.”
—Jacqueline Andriakos, executive health & fitness director

“For HIIT-style workouts or high intensity cardio, I go for a Rice Krispies Treat because they provide fast carbs that settle easily on the stomach. It’s my favorite—I ate them before both of my Hyrox races.”
—Cori Ritchey, fitness editor

“Since I do cardio in the mornings, Mini Stroopwafels give me a little something to go on when my workout is about an hour.”
—Marty Munson, health director

Dates with Peanut Butter and Sea Salt

“My favorite pre-workout snack before reformer Pilates or a long walk is one or two dates with a little peanut butter and a sprinkle of sea salt. Dates provide quick-digesting carbohydrates, which give your body readily available energy to help fuel your workout. The peanut butter adds a little fat and protein for balance, while the sea salt provides some sodium, an important electrolyte, especially if you’re someone who sweats a lot. It’s simple, satisfying, and doesn’t feel too heavy before movement.”
—Marissa Karp, RD, a dietitian and the founder of MPM Nutrition

Banana

“I love having a banana before runs and sometimes lifting because it’s an easy, hassle-free snack that I can grab on the go. It gives me just enough fuel without sitting heavy in my stomach, and it’s a good source of potassium, too.”
—Rianna Cafaro, social video producer

“I like having a shake with creamy chocolate protein powder about 30 mins before strength training. It covers a lot of nutritional bases since it has added probiotics and digestive enzymes along with 20 grams of protein per serving. I mix it with oat milk for additional carbs before, and it ends up tasting like chocolate milk.”
—Natascha Grief, fitness and reviews editor

Chex Mix and Dried Cherries

“Carbs provide fuel for strength, speed, and stamina. I am a sweet/salty girl but also try to be gut friendly—and I like to crunch and chew!”
—Leslie Bonci, RD, a sports dietitian based in Pittsburgh

Rice Cake with Jam

“I love a good ‘ol rice cake with a tablespoon of jam before a strength training session. It’s easy to whip together, gets the job done, and doesn’t make me feel bloated.”
—Rachel Epstein, features director

“Nothing beats the convenience of these carb snacks. I have them on auto-deliver from Amazon during marathon training. They’re reliable, tasty, and give me the right energy boost I need before a workout.”
—Olivia Luppino, associate editor

Pumpkin Chocolate Energy Bites

“I really prioritize easily digestible carbs that I know I tolerate well for morning fuel, especially on more cardio-focused training days. These bites are filled with fiber, healthy fats, magnesium, and iron—plus, they taste delicious and are so easy to make in bulk and keep in the fridge (or freezer) for meal prep. Sometimes, I add shredded coconut and swap out the chocolate chips for mini M+Ms for a ‘Monster Cookie’ version.”
—Dana Angelo White, RDN, ATC, registered dietitian-nutritionist and certified athletic trainer

To make her recipe, mix these ingredients in a food processor, roll into balls, and store in the fridge:
– 2 cups rolled oats
– 1/4 cup honey
– 1/4 cup peanut butter
– 1/4 cup canned pumpkin
– 1/4 cup chocolate chips
– 1/4 cup pumpkin seeds
– 1/2 tsp cinnamon
– 1/4 tsp kosher salt

“Mini Kind Bars are my go-to morning workout snack. I don’t like to eat a ton before exercising in the morning, so it’s kind of the perfect size with a solid amount of carbs, a few grams of protein, and minimal sugar—as far as granola/energy bars go. It’s perfect for someone like me who doesn’t want to work out on an empty stomach but also doesn’t want to be weighed down by a pre-exercise meal.”
—Lindsay Geller, lifestyle director

“These shakes are soooo good, they truly taste like a treat to me (and have 18 g of protein). Such an easy option when I want something chocolate-y and easily drinkable. Drinkable snacks are my biggest mom life hack these days.”
—Andriakos

Protein Coffee

“I’m a morning kid when it comes to exercise. I also prefer to be fairly empty when I work out, although not totally. So my usual is a proffee—I add a scoop of ProMix Whey Unflavored Protein Power while steaming my Oatly Barista Edition oatmilk for my morning java. That will carry me through 20 minutes of strength training in my home workout corner. After that, it’s two eggs scrambled with feta and dijon. Always, every day.”
—Laura McLaughlin, managing editor

Oatmeal and Almond Butter

“If I’m doing a tougher, longer cardio workout, I start with something more sustaining: oatmeal and almond butter.”
—Munson

“This is one of my favorites when I want something super easy that I can basically grab and drink in the car on my way to my gym. It gives me a solid hit of carbs and protein (20 g!) without feeling heavy, and truly just tastes delicious.”
—Andriakos

Strawberry Banana Drinkable Greek Yogurt

Find the Perfect Women’s Health Training Program for You

Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first marathon, the 2025 New York City Marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, she’s made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.