Be Inspired..!!

(Because no one crushes a workout on an empty stomach… trust me, I’ve tried)

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We’ve all been there. You’re about to head into a workout, you grab your water bottle, tie your sneakers, and then it hits you: “Wait… should I eat something first?”

Cue the dilemma. If you don’t eat, you risk feeling sluggish halfway through. If you eat the wrong thing, well… let’s just say burpees and a burrito are not best friends. Over the years, I’ve learned that what you eat before a workout can make or break your energy, focus, and even recovery.

So let’s break it down—what foods actually help before you sweat, which ones to avoid, and a few Amazon finds that have saved me more times than I can count.

Why Pre-Workout Food Even Matters

Think of your body like a car. You wouldn’t hit the highway with an empty tank, right? Food is your fuel. The right balance of carbs, protein, and a little fat gives your muscles energy, keeps your blood sugar steady, and helps you power through those last reps.

Skip it, and you risk that “why do my legs feel like cement?” moment we all hate.

The Golden Rule: Timing

Here’s the simple version:

• Big meal? Eat 2–3 hours before.

• Snack? 30–60 minutes before is perfect.

That way, you’re not working out on a full stomach (hello cramps), but you’re also not running on fumes.

The MVP Foods To Eat Before a Workout

1. Oatmeal (aka: the Reliable Friend)

When in doubt, oatmeal always shows up for me. It’s slow-digesting, keeps me full, and gives steady energy without the sugar crash.

I usually toss in some fruit and almond butter, but when I’m in a rush, I reach for Quaker Instant Oatmeal Packets. Fast, easy, and zero excuses to skip fuel.

2. Bananas (Nature’s Energy Bar)

Bananas are basically portable carbs with a potassium bonus. They’re light enough that you won’t feel heavy but strong enough to power a quick run or HIIT session.

Sometimes I’ll smear a little peanut butter on top and boom—instant pre-workout snack. Speaking of, Justin’s Classic Peanut Butter Squeeze Packs are a lifesaver when I’m on the go.

3. Greek Yogurt + Berries

Protein plus carbs = winning combo. Greek yogurt gives your muscles the protein they’ll thank you for later, while berries give a quick carb hit that digests fast.

I like to keep a pack of Chobani Non-Fat Greek Yogurt in the fridge, and I usually top it with Navitas Organics Goji Berries for something fun and tangy.

4. Rice Cakes With Nut Butter

This one feels like a snack you’d pack for a kid’s soccer game, but honestly, it works. Rice cakes give you quick carbs, and nut butter adds staying power.

I’ve been loving Lundberg Organic Brown Rice Cakes with almond butter. Simple, crunchy, satisfying—and no “heavy stomach” side effects.

5. Smoothies (The Do-It-All Option)

If chewing feels like a chore before the gym, smoothies are your best friend. You can toss in fruit, protein powder, greens, and even oats.

I swear by Vega One All-in-One Plant Protein Powder. It doesn’t taste chalky, blends smooth, and checks all the boxes: protein, vitamins, and fiber.

6. Whole Grain Toast With Eggs

Carbs for energy, protein for recovery—it’s the perfect pairing. And it actually feels like a “real meal” without weighing you down.

If I’m short on time, I’ll use Dave’s Killer Bread Thin-Sliced and top it with a hard-boiled egg (which I meal-prep ahead).

7. Pre-Workout Energy Bars (But Choose Wisely)

Not all bars are created equal. Some are basically candy in disguise. Look for ones with real ingredients and a balance of carbs + protein.

I keep RXBAR Protein Bars in my gym bag at all times. Dates, egg whites, nuts—simple and effective.

Foods To Avoid Before a Workout

Just as important as what to eat is what not to eat. A quick cheat sheet:

• Greasy food (burgers, fries) → hello, stomach cramps.

• High sugar candy → energy spike, then crash.

• Too much fiber → you’ll spend more time in the bathroom than on the treadmill.

Hydration Is Part of the Deal

Don’t forget water! Even mild dehydration can tank your performance. I usually add an electrolyte boost if I know I’m going to sweat buckets.

Liquid I.V. Hydration Multiplier Packets are my go-to—they actually taste good and help me feel less drained afterward.

Let’s Be Real…

Sometimes, I don’t have time to make the perfect pre-workout snack. I grab whatever’s closest, hope for the best, and power through. And honestly, that’s okay. Consistency beats perfection every time.

But when I do plan ahead, I notice the difference. My energy lasts longer, I feel sharper, and I don’t collapse on the couch afterward wondering why I worked out in the first place.

Try This With Me

Here’s my challenge to you: this week, pick one new pre-workout snack and see how it makes you feel. Oatmeal before a morning jog? Banana with peanut butter before the gym? A smoothie on the way to yoga?

Pay attention to your energy during the workout and how you recover after. You might be surprised how much food timing matters.

Your Turn

Okay, now I want to hear from you:

• Do you eat before every workout, or only the long ones?

• What’s your go-to snack when you’re rushing out the door?

• Have you tried any of the Amazon picks I mentioned?

Tell me—I want to know if you’re team “oatmeal and coffee” or team “banana and go.”

By the Way…

I just launched my newsletter, and it’s basically the behind-the-scenes version of posts like this. I share simple, realistic food tips, fitness hacks, and product finds that make healthy living actually doable. Think of it like chatting with a friend who tests out all the snacks so you don’t have to.

If you enjoyed this post and thought, “I could actually use these tips tomorrow,” then you’ll love the newsletter. Sign up here so you don’t miss the next one.

Final Word

At the end of the day, fueling your body before a workout isn’t about being perfect. It’s about giving yourself a little edge so you can feel strong, focused, and ready to move.

Grab a banana, mix a smoothie, or keep an energy bar in your bag—whatever works for you. Because workouts are tough enough; the last thing you need is running on empty.

So let’s snack smarter and sweat harder, together.

Disclosure: As an Amazon Associate, I may earn from qualifying purchases, but this does not affect my recommendations.I only suggest products I’ve personally vetted.