15 Pre-Workout Snack Ideas to Maximise Your Training

Whether you're lifting heavy in the gym, powering through an intense HIIT session, or sprinting “for life,” the right pre-workout snack can make all the difference. Just like a pilot won’t fly a plane without refuelling, you shouldn’t train your body without consuming the right food first.

But what counts as a good pre-workout snack? And how soon should you eat before exercising? This guide explores all that – plus gives you 15 snack ideas tailored to your taste and training goals.

You may wonder - Am I not getting enough protein in my meals? Are my supplements not enough to complement?

Indeed, balanced nutrition matters, but what matters the most is the snack you take just pre-workout to boost your performance, energy levels, and even recovery. And when you don’t have healthy pre-workout snacks, you tend to grab the sugar-heavy, processed options.

Here’s why it should never be overlooked:

Eating the right pre-gym snack gives your muscles access to quick fuel, especially if you're consuming fast-digesting carbs and protein-rich snacks pre-workout. It means you’ll train harder and for longer without hitting a stop.

When paired with the right amount of protein, your snack can support better muscle output and reduce breakdown, which is key for those muscle builds you are always chasing. Protein-rich pre-workout snacks for muscle gain are, thus, the way to go.

Low blood sugar can be an enemy to a good workout, leading to early fatigue, light-headedness or even nausea. A well-timed pre-workout snack helps you maintain your energy throughout the workout.

Aim to eat your pre-workout snack around 60 to 90 minutes before your session for optimal digestion and energy availability. If you're short on time, a light pre-workout option with approximately 100 calories, such as VPA Australia’s Protein Ball Mix, is a better choice.

A good pre-workout snack is made from simple ingredients that provide you with fuel without weighing you down. Here's what to include:

Fast-digesting carbs, consumed pre-workout, help replenish glycogen, which stores glucose primarily in the liver and muscles, providing immediate energy. Think rice cakes, bananas, or toast with honey.

Protein helps protect muscle during intense training and aids in recovery. Options like protein powder, Protein Mousse, or VPA’s quick and easy pancake mix are ideal.

Fat is the primary fuel for longer, moderate exercise. Fibre, though, digests slowly and can cause bloating or cramping if consumed too close to exercise. Save your high-fibre meals for post-workout instead.

Below are 15 of the best pre-workout snack ideas, tailored to different types of workouts.

1. Oats with protein powder and banana
A balanced blend of carbs and protein that releases energy slowly while supporting muscle function.

2. Rice cakes with peanut butter and honey
Fast-acting carbs and a small dose of fat to sustain longer lifting sessions.

3. Protein balls
VPA’s high-protein ball mix makes for the perfect snack, portable and ideal for gym-goers focused on muscle gain.

4. VPA’s Protein pancake mix topped with berries
A delicious, gluten-free, low-carb way to fuel up with the right balance of macros before hitting the weights.

5.Banana and a scoop of protein powder in water
Bananas are an ideal pre-workout snack for cardio and HIIT – quick to digest and full of potassium that supports athletic performance and recovery.

6. Toasted wholemeal bread with peanut butter and a few almonds
Provides quick sugars for energy, a small dose of protein, and some good fat to prevent energy crashes.

7. Low-fat yoghurt and berries
Light yet energising, and perfect if you’ve only got 30–60 minutes before your run.

8. Protein hot chocolate
Warm, comforting, and full of quick-digesting protein and carbs. Ideal for those lazy winter mornings.

9. Dates or dried mango with a small protein shake
Natural sugars that hit your bloodstream quickly, paired with protein, to prevent breakdown.

10. A banana and a boiled egg
If you're in a rush, this is a grab-and-go option that’s light but effective.

11. A slice of toast with protein mousse
A creative way to use VPA’s Protein Mousse – naturally sweet, high in protein and pairs well with complex carbs.

12. Chicken and brown rice (small portion)
A light pre-workout meal with protein and fast-digesting carbs pre-workout – ideal for those who prefer savoury options.

13. Cottage cheese with pineapple and a drizzle of honey
Combines protein, natural sugars, and a refreshing taste – great for midday training.

14. A smoothie with oats, banana, and protein powder
Smoothies digest more quickly than solid food and are ideal for those who train immediately after work.

15. Protein pancake with light syrup and strawberries + some almonds
A treat-like snack that’s functional and energising, particularly if you're going for a more extended session.

Yes – pre-workout supplements are designed to enhance focus, pump, and stamina, but they don’t replace actual food. Your body still needs calories, carbs, protein, and other micronutrients to perform well from a well-balanced diet. Think of your pre-workout snack as fuel, and your pre-workout supplement as just the boost. Moreover, real food adds taste to life, and healthier protein options keep you from binging on unhealthy snacks.

A strict no-no. Eating 10 minutes before a workout can lead to cramping, sluggishness, or nausea. Give your body time to digest.

Avocado, full-fat cheese, and raw vegetables are healthy, but not ideal pre-workout snack options due to their slow digestion.

Going into a session on an empty stomach may reduce your strength, endurance, and focus, especially if you're engaging in high-intensity or fasted training too frequently.

Choosing the best pre-workout snack is about finding the right balance. It should energise you, support your training goals, and be easy to digest. Whether you prefer a low-calorie pre-workout bite, something rich in protein powder, or a more complete mini meal, your snack can make or break your workout.

Listen to your body, experiment with timing, and find the combo that gives you the best pump, endurance, and post-workout recovery. And remember – snacks are fuel, not your average fluff.

• Thomas, N., PT, DPT. (n.d.). Pre-Training Nutrition: Should You Eat Before Working Out? In Motion O.C. Retrieved from https://www.inmotionoc.com/should-you-eat-before-working-out/#:~:text=If%20you%27re%20working%20out,30%2D60%20minutes%20before%20exercise

• MyProtein. (n.d.). Top 10 Pre-Workout Foods | Fuel Your Workout The Right Way. Retrieved from https://www.myprotein.co.in/blog/nutrition/pre-workout-foods/

• Semeco, A. (2024, December 12). When and What to Eat Before a Workout. Healthline. Retrieved from https://www.healthline.com/nutrition/eat-before-workout

• VPA Australia. (n.d.). Official VPA website. Retrieved from https://www.vpa.com.au