The Best Pre-Workout Snacks (And Why Fuel Actually Matters)

Let's get one thing straight: you don't need to eat a full meal before every workout. But eating something before you train? That's not just a nice idea for days when you have time or an appetite — it can genuinely change how you perform, how you feel, and how quickly you recover.

As part of our recent high-protein yoghurt collab with YoPRO, we sat down with their Nutrition Manager and Accredited Practising Sports Dietitian, Teri Lichtenstein, to chat about all things pre-workout snacks.

Whether you're fitting in a 6 am HIIT strength session before the day kicks off, squeezing in a lunchtime Pilates flow, or heading to the gym straight after work, what you put in your body before you move matters. Luckily, as Teri explains, it doesn't have to be complicated, expensive, or require a heap of prep. 

“The key to pre-workout snacks is planning ahead so it’s part of your workout plan. Snacks like YoPRO yoghurt are a great option to provide carbohydrate and some protein to your muscles, and it’s a convenient grab-and-go option.”

Why you shouldn't train on empty

During exercise, your body runs on glycogen (the stored form of carbohydrates in your muscles), as well as glucose in your blood. When those stores are low (like when you've been fasting overnight, or it's been hours since you last ate), your body may struggle to perform at its best. You might feel sluggish, fatigued, or find yourself starting your workout strong but hitting a wall faster than usual.

Research has found that a high-carbohydrate pre-exercise meal improves performance compared to a low-carb meal or training fasted, and that this applies to both trained and recreational athletes.

Other research on resistance training also points to the benefits of being fuelled before you lift, particularly for higher-volume sessions. Being well-fuelled can indirectly help protect your muscle tissue, because when energy is scarce, your body can start breaking down muscle protein for fuel, and that's the opposite of what we're working towards.

Beyond all the performance stuff, eating before your training can also support focus, mood and that general “I've got this” energy that we all want going into a session. You'll have days when your workouts feel harder than usual; that's just life, but grimacing through every rep is not a vibe, and having some food in the tank goes a long way.

When should you eat before a workout?

Timing matters almost as much as what you eat.

As a general guide, if you're having a proper meal, aim to eat it 2–3 hours before you train. If you're grabbing a smaller snack, 30–60 minutes before is the sweet spot for most people. There's also a huge selection of recipes in the Sweat app depending on whether you want a quick snack or a full meal.

Eating too close to a high-intensity session can leave you feeling nauseous or with a stitch (everyone knows that gross feeling of bouncing around on a full stomach), while eating too far before you start can mean those glycogen stores could already be running low by the time you warm up.

That said, our bodies and metabolisms are all unique. Some people have no issues training 30 minutes after a snack; others need a bit more time. There's no universal rule with timing, so pay attention to how your body responds (you may also find you feel different depending on the snack, training style and intensity), and adjust from there. 

“It’s always a good idea to speak with a qualified sports dietitian who can help you tailor a personalised pre-workout eating plan to support your exercise goals”, recommends Teri.

What your pre-workout snack should include

Carbohydrates are your best friend here. They're easy to digest and your body's preferred fuel source during exercise, especially for workouts that require effort and intensity. Think things like oats, bananas, fruit, toast and healthy spreads. Wholegrain is best, but the focus is simple, effective, and no fuss. Yoghurt is a great option too, as a natural, whole dairy food option.

Protein helps too. Particularly if you're doing strength training, adding some protein into your pre-workout snack can help support muscle repair and recovery during your session. Teri recommends going for natural sources of protein rather than supplements. 

“YoPRO high protein yoghurt is a whole food source of dairy protein and the Australian Dietary Guidelines recommend that we eat dairy foods every day. Each YoPRO pot provides 15g of protein and 20% of your daily requirements for vitamin B12, which contributes to the reduction of tiredness and fatigue, when consumed as part of a healthy, varied diet.” 

Keep fat and fibre lower in the hour or so before training. Both of these macronutrients take longer to digest, which is great in main meals when you want to feel satisfied for hours, but less ideal when you need quick digestion and energy available ASAP. Save the loaded avocado toast for after.

And don't forget hydration. Water is not technically a snack, but going into a session already well hydrated makes a noticeable difference to performance. Research shows that a fluid loss of just 2% of body mass can reduce aerobic performance by up to 10%, so even mild dehydration can tank your energy and focus before you've even broken a sweat. Try to sip consistently through the day, not just in the minutes before you start.

What to avoid pre-workout

• High-fat foods like full-fat cheese, creamy sauces, or foods with a lot of oil. They can cause discomfort or cramping mid-workout, especially if your body is not used to regularly eating these foods.

• Very high-fibre foods. Obviously, fibre is great for your overall health, but some types of fibre can slow down digestion. Before a workout, you want fast-digesting energy.

• Snacks that are all protein and no carbs. Increasing your overall protein intake is great for your recovery, muscle growth and health, but carbs are important as a readily available energy source. Go for the snack that combines protein and carbs.

• Large portions. Bigger meals take longer to digest, so keep your pre-workout snacks small if you're eating close to your session.

Pre-workout snacks we've got on rotation

Here are some go-to options depending on how much time you've got before training:

60-90 minutes before:

• Banana + nut butter. It's a classic for a reason. Quick carbs, some protein and healthy fats, and it takes about 30 seconds to pull together.

• High-protein yoghurts like YoPRO come in a variety of flavours, are convenient and ready to eat, and can be easily spruced up with seeds, nuts, granola, and fruit. The natural sugars from fruit give you a quick energy boost, while the protein in yoghurt supports your muscles during your session (and after). It’s light, easy to digest, and feels like a little sweet treat too. Look for a high-protein yoghurt with at least 10g of protein per serve.

• Toast with toppings like nut butter and banana. Steady energy, and satisfying without being heavy. A really solid option if you’ve got a bit of time up your sleeve.

• A protein smoothie with banana, oats, YoPRO and milk. A smoothie is a great option if you prefer liquids before training.

30-45 minutes before:

• Rice cakes with a healthy spread or a thin layer of nut butter. Quick to eat, easy on the gut, and genuinely portable if you’re looking for something you can keep in your bag that doesn’t need refrigeration.

• A high-protein yoghurt pouch is another great option if you don’t have the time (or a proper kitchen) to prep anything. YoPRO high-protein pouches have 15g of protein and are perfect to pop into your bag and enjoy on your way to the gym.

• A piece of fruit. If time is tight or your appetite just isn’t there, even a banana, a handful of grapes, a mandarin or some dates is better than nothing. Truly. Something always beats nothing.

If you genuinely can’t stomach food before training:

Some people, especially those training early in the morning, really struggle to eat beforehand. It’s pretty common, but it doesn’t mean eating before a workout isn’t for you, it’s usually just that your body isn’t used to it yet. 

Start really small: even half a banana or a couple of Medjool dates can give your body something to work with. A YoPRO pouch is also a great option, as it’s resealable, so you can start with a few mouthfuls and progress as your body gets used to eating before working out. Over time, your early-morning appetite often adjusts as it becomes a routine, and you’ll start to wake up feeling ready to eat before your training.

Nutrition doesn't have to be complicated

Teri advises to keep it simple and don’t overthink it too much. “Go for snacks that contain carbs for energy, with some protein to support muscles and eat at a time that lets you show up feeling energised but not weighed down. Keep it simple, keep it consistent, and your body will thank you. And remember, a sports dietitian can help you refine your diet to give you that performance edge.”

References

• PMC. (n.d.). High-Carbohydrate Pre-Exercise Meal Improves Performance. https://pmc.ncbi.nlm.nih.gov/articles/PMC10054587/

• PMC. (n.d.). Benefits of Being Fuelled Before Resistance Training. https://pmc.ncbi.nlm.nih.gov/articles/PMC8878406/

• Journal of Applied Physiology. (2008). Muscle Protein Breakdown for Fuel. https://journals.physiology.org/doi/full/10.1152/japplphysiol.91481.2008

• PMC. (n.d.). Fluid Loss and Reduction in Aerobic Performance. https://pmc.ncbi.nlm.nih.gov/articles/PMC8001428/