What’s The Best Pre-Workout Snack For Body Building


Before a workout, it is good to eat simple carbohydrates because they are digested fast and provide quick energy. The following are examples of the best pre-workout snacks – a granola bar, a piece of fruit, oatmeal, Greek yogurt, dried fruit, crackers, rice cake, or a portion of toast.

Working out isn’t all about losing one’s body mass. In addition to slimming the waistline, regular exercise can help reduce the risk of cardiovascular disease and Type 2 diabetes. Staying active has also been linked to improved sleep, energy, and mood.

Before a workout, it is good to eat simple carbohydrates because they are digested fast and provide quick energy. The following are examples of the best pre-workout snacks – a granola bar, a piece of fruit, oatmeal, Greek yogurt, dried fruit, crackers, rice cake, or a portion of toast.

Working out isn’t all about losing one’s body mass. In addition to slimming the waistline, regular exercise can help reduce the risk of cardiovascular disease and Type 2 diabetes. Staying active has also been linked to improved sleep, energy, and mood.

Fueling fitness with the proper nutrition will help maximize the benefits of all the hard work at the gym. That is why eating the best pre-workout snack is essential. Carbs provide enough energy, so you can perform better during exercise. Carbohydrates break into glucose, enter the muscle cells and provide fuel to maximize the exercise capacity of the body.

If such is your case, your immune system could use its much-needed boost. Out of all the antioxidants and nutrients available, Vitamin C could provide the optimum protection against immune system deficiencies.  Moreover, because Vitamin C is something that is not naturally produced by our body, this is the best time to take multivitamins. Experts highly recommend that in addition to Vitamin C-enriched diet, take at least 500 mg of Vitamin C from supplements for a stronger immune system.

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Who Needs Pre-Workout Snacks?

People who exercise daily either at the gym or home are the ones who need pre-workout snacks. Those who go jogging, cycling or swimming after work also need pre-workout snacks. Furthermore, individuals who exercise immediately after waking up also need to take in pre-workout snacks first. The body needs them to firm up minutes or even an hour before exercise. Working out with an empty stomach carries bad results.

What are Pre-Workout Snacks?

Pre-workout snacks are food items that one needs to eat to have the required amount energy that will make the workout an effective one. What is the best pre-workout snack? That depends on when it is consumed and a person’s stomach sensitivity issues. However, the best thing to do is to combine a little bit of protein to attain workout success. There are plenty of pre-workout snacks out there but let’s discuss the ones that can work out best for each person.

When it comes to gearing up for a workout, carbs are everybody’s best friend. The key is to have a mixed bag of complex and simple ones so that the release of energy during the workout is slow and steady throughout the routine. Complex carbs will keep the motor humming.

For those training for a race, bananas are perfect in raising potassium levels which drop when sweating a lot. A substantial pre-workout meal can prevent muscle breakdown, improve energy repair and recovery. Eating protein before a workout can also help slowly release amino acids into the bloodstream which promote protein synthesis. It can occur three hours and 15 minutes before the workout.

In addition to carbs, it is a good idea to consume a little bit of protein before the workout especially if there are weights involved. Once a person exercises, small tears are created in the muscle fibers. Protein helps the muscles heal and grow stronger which is ultimately the goal. Examples of protein that make up the best pre-workout snack include; nuts, Greek yogurt, a slice of turkey meat, hard-boiled egg and milk/soy milk.

The ideal time to eat pre-workout snacks is between 30 minutes to three hours before the workout. Find out which time frame is best for the body. In the morning, a small snack or mini-breakfast will suffice. Drink a protein-packed veggie smoothie, 30 minutes to an hour before hitting the gym and finish the other half when done. When exercising after work, have a 150-calorie snack, 30 minutes to an hour before the workout is essential.

In general, dietary fat takes around six to eight hours to digest, protein takes three to four hours, and carbs take at least two to three hours. In this context, digestion is the amount of time it takes for food to move from the stomach to the small intestine. Of course, the food is not digested entirely because, from the small intestine, food makes its way toward the large intestine for further digestion and absorption of water. Total elimination of food residue can take anywhere from 24 hours to several days. Because fat takes the longest to digest, the pre-workout snack must be relatively low in fat.

It is best to get the body hydrated before heading to the gym. One way to determine overall hydration status is to check the color of one’s urine first thing in the morning. Light yellow-colored urine is a sign of appropriate hydration while light orange-colored urine indicates a deficit in water.

While there is no one size fits all method to determining fluid needs and exercise, an excellent place to start is to drink about two cups of water, two to three hours before exercising and a cup of water, ten to 20 minutes before working out.

The goal here is to minimize dehydration without overdoing it. Also, try to stay hydrated throughout the workout. Consider drinking a cup of water every 15 or 30 minutes during intervals of intense physical activity especially when profusely sweating or training outdoors.

Another variation on the best pre-workout snack is a healthy smoothie that has a cup of fruit and two cups of vegetables combined.

Another good pre-workout snack is an apple or pear then topped with one tablespoon of peanut butter. Three-fourths cup of Greek yogurt with one tablespoon granola and ½ cup berries is also a tasty snack before working out.

One can also try combining two tablespoons of dried fruit and one tablespoon of raw, unsalted nuts as a pre-workout snack. Before exercising, one may even have a 100-calorie granola bar, one to two rice cakes topped with peanut butter, oatmeal with peanut butter and ½ cup fruit, four ounces of baked salmon or ¾ cup of brown rice with one cup of roasted veggies. Eating a whole wheat toast with sliced banana and cinnamon is also another good alternative and is considered as an ideal pre-workout snack.

For athletes, doing intense weight training for long periods of time (45 to 90 minutes), a little bit of protein is required before workouts especially if the goal is to build muscle. To know the recommended protein of the body, divide one’s weight in kilograms by 2.2. Multiply that number multiplying by 0.4 and 0.5 to get a range of recommended protein intake.The beauty of it all is that everybody is different and will have specific needs and preferences.

What are the Benefits of Eating Pre-Workout Snack for Body Building?

A pre-workout snack is a protein-rich food or meal that should be taken within three hours before the workout. When eating the right food in the right amount, these nutrients can offer some benefits.

More Energy During Workouts. Filling up the glycogen stores (body’s energy tank) before a workout can help improve energy levels significantly during an exercise. If one has a deficient carb diet, an intense workout can turn out to be very difficult to handle because glycogen stores are small.

Pre-workout snacks with sugar and caffeine can also be an easy fix for declining energy midday. A candy bar or espresso provides just enough juice to help make it through the day. Egg yolks are naturally rich in B vitamins which are responsible for converting food and energy. They also have vitamin D to maintain healthy bones.

People derive food energy from carbohydrates, fats, and proteins as well as from organic acids, polyols, and ethanol present in the diet. Foods are composed mainly of carbohydrates, fats, proteins, water, vitamins, and minerals. Carbohydrates, fats, proteins, and water represent all the weight of food with vitamins and minerals making up only a small percentage of the weight. Fats and ethanol have the highest amount of food energy per gram.

The human body uses the energy released by respiration for a wide range of purposes. About 20 percent of the poweris used for brain metabolism, and much of the rest is used for the basal metabolic requirements of other organs and tissues.In cold environments,metabolism may increase merely to produce heat to maintain body temperature.

Increased Muscle Growth. Eating protein-rich food as a pre-workout snack can help slowly release amino acids into the bloodstream which promotes protein synthesis.

When one works out hard using body weights, the body is in a catabolic environment which can break down muscle tissue to use it as energy. The best pre-workout snack can prevent muscle breakdown and improve energy repair and recovery. One example of a pre-workout meal that can build muscle is Omega-3 eggs. The cholesterol found in egg yolks serves at the scaffolding for muscle growth and the ½ a gram of leucine in each egg is like throwing gasoline in muscle-building.

Reduces Fatigue. Nuts and seeds are some of the best foods to beat fatigue before a workout. Getting a variety of nut and seeds in the diet can provide healthy nutrients and energy. Try almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds and pumpkin seeds. The fresher the food is, the more nutrients it will contain. Eating in-season fruits and vegetables means they ripened naturally. Leaner meats like chicken, turkey, and fish still provide quality protein but contain less saturated fat. Fish high in Omega-3 fatty acids like salmon and tuna can add beneficial and heart-healthy fats.

Choosing whole grain food and complex carbohydrates ensures that the body gets the full benefits of the hull of the grain that adds fiber to the diet. Drinking water is essential for optimal functioning of the body.Opting for black coffee or unsweetened soda also helps.

Increases Nutrient Intake. Pre-workout snacks help improve nutrient intake. Some examples of these snacks include; quinoa veggie wrap, pumpkin salsa pita, mixed olives, a bowl of acai, healthy chocolate vegan truffles, assorted fruit leather and wasabi peas.

Healthy snacks are one of the keys to the success of an exercise. Snacking can keep one full, balance blood sugar levels, provide energy before and after the workout and even boost overall nutrient intake. So how can one be sure that the food chosen to eat before an exercise is serving the best interests?

One of the healthiest foods around is the superfood veggie broccoli. While many people do not think of this food as a candidate for their pre-workout snack, broccoli provides a satisfying crunch that can be utilized to create an impressively healthy treat with any number of delectable flavors.

Replace boring, unhealthy corn chips with wholesome chia chips. These chips are made with a blend of wheat and bulgur flour and are packed with chia, flax and sesame seeds to boost their nutritional value. An ounce of these crunchy treats contains three grams of protein and only 150 calories. A plate of pumpkin salsa pita provides a satisfying pre-workout food that serves up starches, protein, iron, magnesium, zinc and other essential nutrients in every bite.

Keeps Blood Sugar Levels Steady. The best pre-workout snack can help regulate blood sugar levels. This is especially helpful for diabetics but also beneficial for people without diabetes since large spikes and dips in blood sugar levels may make insulin resistance, Type 2 diabetes, obesity, heart disease and high blood pressure more likely.

There are no foods, herbs, drinks or supplements that can lower blood sugar. However, there are things that one can eat and drink that have a low glycemic index. This means that these foods will not raise one’s blood sugar but may help avoid a blood sugar spike.

Polyunsaturated fatty acids and monounsaturated fatty acids are essential components of a healthy blood sugar eating plan. They can improve insulin sensitivity. They can also help increase feelings of satiety and have a robust impact on blood pressure and inflammation. They are a vital nutrient in avocados. Studies have shown that avocados can lower the risk of metabolic syndrome. Avocados also have a low GI.

Protein helps the body maintain and repair itself. Since protein does not impact blood sugar levels, it does not have a GI ranking and won’t raise blood sugar levels. Protein also increases satiety so relying on protein does not impact blood sugar levels.

Prevents Over-eating. Having a pre-workout snack keeps one from getting extremely hungry in between meals and the tendency of overeating in the next meal. Combine carbohydrate-rich foods like whole grains, fruits or vegetables with protein foods like nuts or dairy products for the most filling snacks.

What are the Precautions of Pre-Workout Snacks for Body Building?

Some pre-workout snacks may cause headaches. It depends on the formula, but many of these meals have vasolidator compounds in them or ingredients that cause the blood vessels to expand, including the ones that are in the head, thus causing the headache.

The specific vasolidator is the amino acid arginine which increases nitric oxide in the body. Another effect of taking a pre-workout snack is erratic sleeping patterns. Pre-workout snacks are loaded with caffeine that gives energy and powers-up a person during a workout. The caffeine will last for several hours thus causing one to have a hard time sleeping immediately.

What are the Best Pre-Workout Snacks for Body Building?

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Vega Sport Pre-Workout Energizer Dietary Supplement

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The Vega Sport Pre-Workout Energizer has 30 servings per container or 0.6 ounces per serving. It fuels the workout with immediate and sustained energy to help increase endurance, anaerobic capacity and mental focus.

It contains caffeine from green tea and yerba mate plus complementary low and high glycemic carbohydrates. It is vegan and free of dairy, gluten, and soy with minimally refined functional sugars for fuel. It is choice-certified and trusted by sport enthusiasts all over the world.


  • Made exclusively from clean, plant-based whole food ingredients.
  • Non-GMO


  • Some users complain about its bad taste.
  • The powder does not mix properly with water.

Cellucor C4 Pre Workout, Icy Blue Razz, Twin Pack (2×30 Servings)

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Cellucor C4 Pre Workout is packed with two, 30-servings of C4 pre-workout powders in one value pack. It is trusted by millions of men and women of all training levels. Improved workouts mean even better results. Each serving contains 1.6g beta alanine, 1g creatine nitrate, 1g arginine and 425mg explosive energy blend.


  • The most effective nitric oxide precursors.
  • Provides long-lasting endurance.


  • Too much beta-alanine causes burning sensation.
  • Immediate stomach issues are causing one to run to the bathroom.

GAT Clinically Tested Nitraflex Hyperemia &Testosterone Enhancing Powder

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GAT Clinically Tested Nitraflex is a hyperemia and testosterone enhancing pre-training formula. This pre-workout snack is clinically studied and boosted, containing high-intensity ingredients that help magnify the energy, alertness, strength, stamina,and testosterone during workouts. An estimated three million bottles of Nitraflex have already been sold worldwide in the past five years.


  • No water retention or bloating.
  • Detoxifies the liver.


  • The powder is clumped together and looks like wet sand.
  • Has no adverse reaction to the body.

Naked Energy – Unflavored All Natural Pre Workout Supplement for Men and Women

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Naked Energy is considered as the best pre-workout snack by some because it is manufactured in the United States with ten high-quality ingredients using natural amino acids, vitamins, and caffeine from unroasted coffee beans. It is vegan-friendly and has no added sugars, fillers, artificial sweeteners, colors or flavors. It pairs great with a post-workout shake using vegan protein powders.


  • All ingredients are pure.
  • Mixes easily.


  • Tastes unnatural like dirty socks.
  • Contains caffeine.

JYM Supplement Science, PRE JYM

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JYM Supplement Science has branched-chain amino acids that provide a direct source of energy during the workout in addition to providing other critical performance-enhancing benefits. Ingredients like creatine HCI, beta alanine and betaine help fuel the muscles for more strength during workouts and better stamina to power through and finish strong. SAMPLE TYPE EDIT


  • Tastes delicious in all flavors.
  • Provides users with full energy before workouts.


  • Makes users nauseous.
  • Product inside became hardened with humidity due to packaging problems.

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Our Choice for the Pre-Workout Snack for Body Building

Our choice for the best pre-workout snack is the Vega Sport Pre-Workout Energizer since it has lots of natural ingredients such as brown rice syrup, coconut palm nectar, green tea, yerba mate, Panax ginseng, and Rhodiola. Whereas the other brands are packed with chemical ingredients that are unnatural and may have the undesired side effects thus making them dangerous for the health.

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