Looking for the perfect fuel to power your workouts in the UK? Whether you’re hitting the gym, going for a run, or taking part in a high-intensity training session, what you eat beforehand can greatly impact your performance. But with so many options out there, it can be overwhelming to figure out what are the best pre-workout snacks available in the UK. Fret not! In this article, we will explore some delicious and nutritious options that will not only satisfy your hunger but also give you the energy boost you need to crush your workouts. So, get ready to discover some mouth-watering snacks that will take your fitness game to the next level.
Pre-workout Snacks for Energy Boost
Bananas
Bananas are an excellent choice for a pre-workout snack as they are rich in carbohydrates, which provide a quick source of energy. They also contain essential nutrients such as potassium, which helps to prevent muscle cramps during your workout. Bananas are easy to carry with you and can be eaten on the go, making them a convenient option for busy individuals.
Greek Yogurt with Berries
Greek yogurt is a great pre-workout snack as it is high in protein, which helps to support muscle repair and growth. Combined with berries, such as strawberries or blueberries, it adds a delicious burst of flavor and provides additional antioxidants. The creamy texture of Greek yogurt makes it a satisfying snack that will keep you feeling fuller for longer, giving you sustained energy throughout your workout.
Apple Slices with Almond Butter
If you’re looking for a pre-workout snack that combines carbohydrates and healthy fats, apple slices with almond butter are a great choice. Apples are an excellent source of natural sugars and fiber, providing you with a quick energy boost. Almond butter adds a dose of healthy fats, which are essential for hormone production and nutrient absorption. Together, they create a tasty and nutritious snack that will keep you fuelled and focused during your workout.
Trail Mix
Trail mix is a versatile pre-workout snack that can be customized to suit your taste preferences. A combination of nuts, dried fruits, and seeds, it provides a balanced mix of carbohydrates, protein, and healthy fats. The nuts and seeds in trail mix are a great source of energy, while dried fruits add natural sugars and fiber. Be sure to choose a trail mix with minimal added sugars or unhealthy additives and portion it out into individual servings to avoid overeating.
Energy Bars
Energy bars are a convenient option for those who are short on time or need a quick snack before a workout. They are made with a combination of carbohydrates, protein, and fats, providing sustained energy and satisfying hunger. When choosing an energy bar, look for one that is low in added sugars and contains natural ingredients. Be mindful of portion sizes, as energy bars can be calorie-dense. They can be easily stored in your gym bag or desk drawer, making them a convenient choice for on-the-go fuel.
Protein-Rich Pre-workout Snacks
Hard-Boiled Eggs
Hard-boiled eggs are an excellent source of high-quality protein, which is essential for muscle repair and growth. They are also packed with essential nutrients, such as vitamins B12 and D, and omega-3 fatty acids. Hard-boiled eggs are portable, making them an ideal pre-workout snack that you can prepare in advance and take with you to the gym.
Cottage Cheese and Fruit
Cottage cheese is a versatile and protein-rich pre-workout snack option. It is low in fat and carbohydrates, making it a suitable choice for those looking to maintain or lose weight. Mixing it with fresh fruits, such as berries or sliced peaches, adds natural sugars and additional nutrients. Cottage cheese can be enjoyed on its own or paired with wholegrain crackers for a more substantial snack.
Protein Smoothie
Protein smoothies are a popular pre-workout option for those who prefer to drink their nutrients. They are quick and easy to make, allowing you to customize the ingredients to suit your taste and nutritional needs. A protein smoothie typically consists of a protein powder of your choice, such as whey or plant-based protein, combined with fruits, vegetables, and a liquid base such as milk or water. It provides a substantial amount of protein and can be consumed on the go for a convenient pre-workout boost.
Turkey and Cheese Roll-Ups
For a savory pre-workout snack, try turkey and cheese roll-ups. They are packed with protein from the turkey and cheese, providing you with essential amino acids for muscle repair and growth. Opt for lean turkey breast and a low-fat cheese option to keep the snack balanced and lower in calories. Roll them up with lettuce or spinach for an added crunch and nutritional boost.
Greek Yogurt with Nuts
Combining Greek yogurt with nuts creates a protein-packed and satisfying pre-workout snack. Greek yogurt is rich in protein, while nuts provide healthy fats and additional protein. Choose a variety of nuts, such as almonds, walnuts, or cashews, to add texture and flavor to your snack. You can also sprinkle some seeds, such as pumpkin or sunflower seeds, for added nutrients and crunch.
Carbohydrate-Loaded Pre-workout Snacks
Oatmeal with Fruit
Oatmeal is a classic and filling pre-workout snack that provides a slow-release of energy. It is rich in complex carbohydrates and fiber, which helps to sustain your energy levels throughout your workout. Top your oatmeal with fresh fruits, such as sliced bananas or berries, for added flavor and natural sugars. You can also add a sprinkle of nuts or seeds for some extra protein and healthy fats.
Wholegrain Toast with Jam
Wholegrain toast with jam is a simple and quick pre-workout snack that provides a good source of carbohydrates. Wholegrain bread is higher in fiber and nutrients compared to white bread, making it a healthier choice. Choose a jam that is low in added sugars, or opt for a natural fruit spread. The carbohydrates from the bread and jam will provide immediate energy for your workout.
Rice Cakes with Peanut Butter
Rice cakes are a convenient and low-calorie option for a pre-workout snack. They are light, crispy, and come in various flavors. Pairing rice cakes with peanut butter adds a dose of healthy fats and protein, making it a more balanced snack. Peanut butter also provides a creaminess and richness to the snack, making it more satisfying.
Sweet Potato Wedges
Sweet potatoes are a nutrient-dense carbohydrate source that is also rich in fiber and antioxidants. They provide a steady release of energy, making them an ideal pre-workout snack. Try slicing sweet potatoes into wedges, drizzle them with olive oil, sprinkle with your favorite spices, and bake them until crispy. Enjoy them as a snack before your workout for sustained energy.
Quinoa Salad
Quinoa is a complete protein source that is also high in complex carbohydrates, fiber, and essential nutrients. Preparing a quinoa salad with your choice of vegetables, such as cherry tomatoes, cucumber, and bell peppers, creates a well-rounded pre-workout snack. You can add some grilled chicken or tofu for additional protein if desired. Quinoa salads are versatile, easy to prepare in advance, and can be enjoyed cold or at room temperature.
Pre-workout Snacks for Hydration
Watermelon Slices
Watermelon is not only refreshing but also high in water content, making it an excellent choice for pre-workout hydration. It also contains natural sugars, which provide a quick source of energy. Enjoying watermelon slices before your workout can help you stay hydrated and energized.
Coconut Water
Coconut water is a natural and hydrating beverage that is rich in electrolytes such as potassium and magnesium. It’s a great alternative to sports drinks, as it does not contain added sugars or artificial ingredients. Drinking coconut water before your workout can help replenish electrolytes lost through sweat and keep you hydrated during your exercise session.
Cucumber and Mint Infused Water
Infused water is a refreshing and hydrating option for those who prefer a subtle flavor. Simply add cucumber slices and fresh mint leaves to a pitcher of water and let it infuse for a few hours. Cucumber is rich in water content, while mint adds a refreshing taste. Drinking cucumber and mint infused water before your workout can help you stay hydrated and cool.
Chia Seed Pudding
Chia seeds are a great source of hydration as they absorb liquid and help retain water in the body. Making chia seed pudding by combining chia seeds with your choice of milk, such as almond or coconut milk, creates a delicious and hydrating pre-workout snack. The pudding can be customized with toppings such as fruits, nuts, or coconut flakes for added flavor and nutrients.
Aloe Vera Juice
Aloe vera juice is known for its hydrating and soothing properties. It can help replenish electrolytes and keep you hydrated before and after your workout. Look for aloe vera juice that is free from added sugars or artificial additives. Drinking aloe vera juice before your workout can help support your body’s hydration needs.
Fruit-based Pre-workout Snacks
Grapes
Grapes are a juicy and refreshing fruit that makes a great pre-workout snack. They are high in natural sugars and contain antioxidants, which can help protect your cells from damage caused by intense exercise. Grapes are easy to pack and can be enjoyed on their own or paired with cheese or yogurt for a more balanced snack.
Oranges
Oranges are not only a great source of vitamin C but also a hydrating fruit. They are packed with natural sugars and fiber, providing you with a quick energy boost before your workout. Oranges are easy to peel and can be enjoyed on their own or squeezed into a glass of water for a refreshing drink.
Pineapple Chunks
Pineapple is a tropical fruit that is bursting with flavor and packed with nutrients. It contains bromelain, an enzyme that aids in digestion and reduces inflammation. Pineapple chunks make a sweet and tangy pre-workout snack that provides natural sugars and electrolytes to keep you energized and hydrated during your workout.
Mixed Berries
Mixed berries, such as strawberries, blueberries, and raspberries, are not only delicious but also a great source of antioxidants and fiber. They are low in calories and high in natural sugars, making them a great pre-workout snack option. Enjoy them on their own or add them to Greek yogurt or a smoothie for additional nutrients and flavor.
Kiwi Slices
Kiwi is a vibrant and tangy fruit that is packed with vitamins, minerals, and antioxidants. It is also a good source of fiber and provides natural sugars for quick energy. Sliced kiwi makes a refreshing pre-workout snack that can be eaten on its own or added to fruit salads or yogurt for added taste and nutritional value.
Nuts and Seeds for Pre-workout Snacks
Almonds
Almonds are a popular and nutritious choice for a pre-workout snack. They are rich in healthy fats, protein, and fiber, providing you with sustained energy during your workout. Almonds can be enjoyed on their own, mixed with dried fruits for a homemade trail mix, or added to yogurt for a crunch.
Walnuts
Walnuts are another nut that is rich in healthy fats, protein, and fiber. They also contain omega-3 fatty acids, which have been shown to have anti-inflammatory properties and support brain health. Walnuts can be eaten on their own as a quick snack or added to salads, oatmeal, or baked goods for extra crunch and flavor.
Pumpkin Seeds
Pumpkin seeds are a nutritious and versatile source of protein, healthy fats, and essential minerals such as magnesium and zinc. They can be enjoyed on their own, roasted with some spices for added flavor, or added to salads, trail mixes, or granola bars for a nutrient boost. Incorporating pumpkin seeds into your pre-workout snack provides sustained energy and supports overall health.
Cashews
Cashews are a delicious and satisfying nut that provides a good source of healthy fats, protein, and minerals such as copper and magnesium. They can be enjoyed on their own, blended into a creamy nut butter, or added to stir-fries and salads for some extra crunch. Cashews are a great option for a pre-workout snack as they provide a combination of carbohydrates and healthy fats for sustained energy.
Sunflower Seeds
Sunflower seeds are a nutritious and budget-friendly option for a pre-workout snack. They are rich in healthy fats, protein, and vitamin E, which acts as an antioxidant in the body. Sunflower seeds can be enjoyed on their own, sprinkled on top of salads or yogurt, or added to baked goods for extra texture. Incorporating sunflower seeds into your pre-workout snack provides a good source of energy and nutrients.
Dairy-Free and Vegan Options for Pre-workout Snacks
Hummus with Veggie Sticks
Hummus is a versatile and plant-based dip that is high in protein and fiber. Pairing hummus with fresh vegetable sticks, such as carrots, celery, or bell peppers, creates a satisfying pre-workout snack. The combination of protein, healthy fats, and complex carbohydrates will keep you feeling fuller for longer and energized throughout your workout.
Avocado Toast
Avocado toast has become a popular and nutritious snack choice due to its simplicity and versatility. Choose wholegrain or gluten-free bread and top it with mashed avocado, a sprinkle of salt and pepper, and any additional toppings you desire. Avocado is a great source of healthy fats and fiber, providing sustained energy and satiety before your workout.
Chickpea Salad
Chickpeas are a plant-based source of protein and fiber, making them an ideal pre-workout snack for vegans and vegetarians. Prepare a simple chickpea salad by mixing cooked chickpeas with diced vegetables, such as tomatoes, cucumbers, and onions. Add some olive oil, lemon juice, and herbs for flavor. This refreshing and protein-rich snack will keep you fueled and satisfied throughout your workout.
Soy Milk with Cereal
Soy milk is a dairy-free alternative that provides a good source of protein, calcium, and other essential nutrients. Pairing soy milk with a high-fiber cereal, such as oats or bran flakes, creates a balanced pre-workout snack rich in carbohydrates and protein. Be sure to choose a cereal that is low in added sugars and made from whole grains for optimal nutrition.
Vegan Protein Bar
Vegan protein bars are a convenient and quick option for those following a plant-based diet. They are typically made from a combination of plant-based protein sources such as pea, hemp, or rice protein. Choose a vegan protein bar that is low in added sugars and made with natural ingredients. Vegan protein bars can be enjoyed before your workout for a boost of energy and protein.
Pre-workout Snacks for Quick Fuel
Energy Gels
Energy gels are a popular choice for endurance athletes or those involved in high-intensity workouts. They are designed to provide a quick source of carbohydrates and electrolytes to fuel your workout. Energy gels are typically consumed just before or during exercise and come in various flavors and formulas to suit individual preferences.
Sports Drinks
Sports drinks are formulated to rehydrate and replenish electrolytes lost through sweat during exercise. They typically contain a mix of carbohydrates, electrolytes, and some vitamins. Sports drinks can be consumed before, during, or after your workout, depending on your needs and preferences. Look for drinks that are low in added sugars and choose options with natural ingredients.
Raspberry Jam Sandwich
A raspberry jam sandwich is a simple and quick pre-workout snack that provides a good source of carbohydrates and natural sugars. Choose wholegrain bread and spread a moderate amount of raspberry jam. The combination of carbohydrates from the bread and jam will provide quick fuel for your workout.
Honey on Toast
Honey is a natural sweetener that provides a quick source of energy due to its high sugar content. Spread honey on wholegrain toast for a pre-workout snack that combines carbs and natural sugars. The carbohydrates from the bread and honey will provide immediate fuel for your workout and help sustain energy levels.
Raisins
Raisins are a portable and sweet pre-workout snack that provides a quick source of carbohydrates and natural sugars. They can be eaten on their own or added to trail mix or granola for additional flavor and texture. Raisins are a great option for those who prefer a quick and easy pre-workout snack.
Low-Calorie Pre-workout Snacks
Celery Sticks with Peanut Butter
Celery sticks with peanut butter are a low-calorie and nutritious pre-workout snack option. Celery is low in calories and high in water content, providing hydration and a satisfying crunch. Pairing it with peanut butter adds protein, healthy fats, and extra flavor. Choose a peanut butter that does not contain added sugars or unhealthy additives.
Baby Carrots with Hummus
Baby carrots with hummus make a tasty and low-calorie pre-workout snack that provides a good source of fiber, vitamins, and minerals. Carrots are low in calories and high in water content, while hummus adds protein and healthy fats. This combination will keep you feeling satisfied and energized throughout your workout.
Rice Cakes with Cottage Cheese
Rice cakes are a low-calorie and versatile option for a pre-workout snack. They are light, crunchy, and can be topped with various spreads. Pairing rice cakes with cottage cheese adds protein and a creamy texture. Choose a low-fat cottage cheese option to keep the snack lower in calories. Customize your rice cakes with additional toppings such as sliced cucumbers or cherry tomatoes.
Hard-Boiled Egg Whites
For a low-calorie and protein-rich pre-workout snack, opt for hard-boiled egg whites. Egg whites are low in calories and contain high-quality protein, which helps to support muscle repair and growth. They are also fat-free, making them an ideal snack for those who are watching their calorie intake. Enjoy hard-boiled egg whites on their own or sprinkle them with your favorite spices for added flavor.
Mixed Green Salad
A mixed green salad is a low-calorie and nutrient-dense pre-workout snack option. Choose a variety of dark leafy greens, such as spinach or kale, and add some colorful vegetables for added nutrients. Top your salad with a sprinkle of nuts or seeds for some extra crunch and healthy fats. Dress the salad with a light vinaigrette or lemon juice for a refreshing flavor.
Pre-workout Snacks for Workout Endurance
Bran Flakes with Milk
Bran flakes with milk are a great pre-workout snack option for those who need long-lasting energy. Bran flakes are high in fiber and complex carbohydrates, providing sustained energy throughout your workout. Pairing it with milk adds some protein and calcium. Choose a low-sugar bran flakes option and a milk alternative that suits your dietary needs.
Peanut Butter and Jelly Sandwich
A classic peanut butter and jelly sandwich is a filling and energy-boosting pre-workout snack. Choose wholegrain bread for added fiber and nutrients. Spread a moderate amount of peanut butter and your favorite jelly or jam. This combination of carbohydrates, healthy fats, and some protein will fuel your workout and keep you satiated.
Protein Pancakes
Protein pancakes are a delicious and nutritious pre-workout snack for those who enjoy a hearty breakfast before exercising. They are made with a combination of protein powder, eggs or egg whites, and a source of carbohydrates such as oats or whole wheat flour. Add some fruits or nuts as toppings for additional flavor and nutrients. Protein pancakes provide a good balance of macronutrients and can be enjoyed hot or cold.
Muesli Bars
Muesli bars are a convenient and energy-dense pre-workout snack. They are made with a mixture of rolled oats, nuts, seeds, dried fruits, and sweeteners such as honey or maple syrup. Muesli bars provide a good balance of carbohydrates, protein, and healthy fats, making them a great option for endurance activities. Choose muesli bars that are low in added sugars and made with natural ingredients.
Chickpea Wrap
Chickpea wraps are a flavorful and protein-packed pre-workout snack that provides sustained energy. Mash chickpeas with your preferred seasonings, such as lemon juice, garlic, and spices, and spread the mixture onto a wholegrain wrap or tortilla. Add some fresh vegetables, such as lettuce, tomatoes, and cucumbers, for added nutrients and flavor. This portable and filling snack will keep you fueled during your workout.
