If you’ve ever eaten too much or too soon before a workout you know how miserable it can be. It’s a nausea roller coaster where the next burpee could make you puke your lunch everywhere.

If you’ve ever worked out on an empty stomach, you know how much it can affect performance and cause light headedness.

Fueling your body before a workout can be challenging but too beneficial to ignore, so…

Today I’m going to share with you 3 Great Pre-Workout snacks that are all 300 calories or less that can be easily digested and help fuel your body for any workout. I’m also going to share some ideal times to take in your pre-workout snacks. Remember these are just examples of my favorite snacks. Feel free to apply the nutrition strategies.

Do I Have To Eat A Pre-Workout Snack? 

No, you don’t have to eat a pre-workout snack but if it’s been more than 3 hours since your last meal, it may be more necessary than you think.

When clients have off days, not lifting their typical working set weight or performing under par, it almost always has something to do with nutrition and how they fueled their body that day. Coming in on an empty stomach or fasted, can often lead to these performance failures. The human body needs fuel for energy and when training intensity can be the x factor to help you start seeing visible results, a snack can be the perfect solution to helping you workout at your full potential.

Choosing what to eat before your workout can be a challenge.

You need an energy boost, but don’t want to be too full, plus you don’t want to feel too hungry either. When it comes to pre-workout snacks you want to make sure you are eating something that is healthy and nutritious with a combination of protein, carbs and a small amount of good fats to help prepare and fuel your body.

Here are my Top 3 Pre-Workout Snacks

Light String Cheese + Almonds + Half of Apple (Medium Size Fiji)


(2 Light String Cheese) – Calories 100, Protein: 12g, Fat: 5g, Carbs: 2g
(15-20 Almonds) – (15) Calories 100, Protein: 3.8g, Fat: 8.8g, Carbs: 3.8g
                            (20) – Calories: 133, Protein: 5g, Fat: 11.7g, Carbs: 5g
(1/2 Apple) – Calories 40, Protein: 0.2, Fat: 0g, Carbs: 11g


Cinnamon Raisin Ezekiel Bread + Almond Butter

Rice Cakes + Almond Butter 

(1 Piece of Bread) – Calories: 100, Protein: 5g, Fat: 1g, Carbs: 19g
(1 TBSP Almond Butter) – Calories: 135, Protein: 5.2g, Fat: 12g, Carbs: 4.5g

(1 Lunberg Brown Rice Cake) – 
Calories: 60, Protein: 1g, Fat: 0.5, Carbs: 14g
(1 TBSP Almond Butter) – Calories: 135, Protein: 5.2g, Fat: 12g, Carbs: 4.5g

1 serving of Unsalted Mixed Nuts (Kirkland Signature) 

(1/4 cup) – Calories: 160, Protein: 5g, Fat: 14g, Carbs: 7g


Timing Your Snack 

The ideal time to eat your snack is one and a half, to two hours before your workout, in order to give your body enough time to digest your food. If you like working out in the morning, eat something about 30 minutes before your workout. 
But remember, everyone’s digestion is different and will vary based off what you eat. I have clients that can eat a full meal 10 minutes before they workout and others who feel sick if they eat 2 hours before. So make sure to try out a couple different scenarios and see which one works best for you.
If you liked the nutrition tips in this post, let us know in the comments below. We would love to hear from you. If you have any snacks that you like to use before you workout, it would be awesome if you could share it with the Reign Fitness Community, just share the recipe in the comment section below.

Don’t leave yet! If you haven’t signed up for the FREE Reign Fitness Newsletter, take 2 seconds and click the Get Access Now Links or click here. The Reign Fitness Newsletter is packed with Fitness & Nutrition Tips, Workouts that never make it to the blog, and all the Reign Fitness news. Join the Reign Community today!

Reign On!

– Mesha R.


  1. I love to read posts like this! I’m always wondering what I should have pre-workout AND post-workout! And when I should consume it! Keep it coming with the great information!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s