The Best 25 Pre Workout Snacks For Women

I had a few new clients starting at my early bird boot camp this week and most of them made the same mistake as so many before them… coming to a boot camp workout on an empty stomach.

Sometimes it ends in dizziness.
Sometimes it ends with a nauseous feeling.
Sometimes the room is spinning.
But it always ends ugly. 

You’ll hear some trainers say that it’s best to workout in the morning on an empty stomach because your body will burn off more fat, but I am not one of those trainers. I believe in working out safely, and by working out safely that means having fuel in your system to support the intense workout you have in mind.

No matter if you’re working out at 6:00 am, 4:30 pm, or 11:00 pm, it is extremely important to have something in your body 1-2 hours before getting started. You’ll be able to have your workout end pretty (minus the sweat and red face).

Here are 25 Pre Workout Snack Ideas. I have gone ahead and divided them up into workout times. So if you workout first thing each morning, you would probably want something different than if you worked out at 5:30 pm, right?

25 Pre Workout Snack Ideas

 Snack Options For Morning Workouts

Morning Workouts: Some people have a hard time eating something first thing when they wake up. These snacks are light and easy to get a hold of.

  1. Scrambled eggs with veggies
  2. Kashi Roll Bars
  3. Banana with peanut butter
  4. Power Oats: 1/3 cup of oatmeal, 1 scoop protein powder, 2/3 cup boiling water… heat until oats are fluffy and cooked.
  5. LaraBars or Luna Protein Bar
  6. Eggwhite Patties* with nut butter
  7. An Apple and few slices of deli turkey
  8. Overnight Almond Oats: Before you go to bed mix together 1/3 cup oats, 2/3 cup water (or milk), 1 tbsp raisins, 1 tsp cinnamon… place in the fridge and when you wake up you’ve got breakfast ready. Here’s another great recipe at
  9. Whole wheat toast with 1 tbsp all-natural nut butter
*Good Food Made Simple makes awesome frozen egg whites. Just stick them in the microwave for a few seconds and they’re ready.

Snack Options For Afternoon Workouts

  1. Protein Shake (here’s my Death By Chocolate Shake)
  2. Quinoa Salad
  3. Turkey sandwich or wrap
  4. Tuna fish on salad
  5. Rice cake with peanut butter
  6. Hard boiled eggs x 2
  7. Greek yogurt with berries
  8. Serving of pretzels and hummus
  9. Chocolate Milk

Snack Options For Night Workouts

  1. Brown Rice and chicken
  2. Glass of green tea and a handful of almonds/walnuts
  3. Whole wheat English muffin with a fried egg and slice of cheese
  4. Tuna fish (with Greek Yogurt) on a whole wheat wrap
  5. Cottage cheese and fruit
  6. Salad topped with chicken, avocado, tomatoes, and almonds with oil and vinegar dressing
  7. Soba noodles mixed with chicken or tuna fish and a dash of low sodium soy sauce


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