The Best Pre Workout, High-Protein Snacks from a Registered Dietitian (and some to avoid)
Exercise is important for keeping our bodies healthy, but what you eat before your workout is just as important as the workout itself. Eating high-protein snacks before your workout session can give you the energy and fuel you need to perform at your best.
As a Registered Dietitian and online weight loss coach, I get a LOT of questions about this. There is a ton of conflicting information out there, mostly meant for professional athletes who work out for several hours a day.
If you aren’t sure if you should be eating before or after your workout, go here to see my blog post about timing your nutrition around your workouts!
What Makes a Pre-Workout Snack Bad?
While looking through other blog posts researching this article, I came across a lot of bad pre-workout snacks.
Generally they had very low protein and high fat and/or fiber. This is not good because fat and fiber both slow digestion, and we need protein around our workout for muscle building and repair! Slow digestion means you aren’t getting the nutrients when you need them, and you’re also more likely to feel nauseated or have cramping.
The one exception is a long training session, like a 2+ hour run, playing forward in a soccer game, or a multi-hour hike. In that case, a little bit of fat and fiber is good to slow digestion, so you’re getting energy throughout your longer workout. You’ll still want the protein, though!
Most of us, though, are doing a one-hour Orangetheory class, 45-minute F45,or 30-minute peloton ride and need quick energy, not energy that needs multiple hours to process!
Here are some examples of pre/post workout snacks to avoid
Apple and peanut butter. These are high in fiber and fat and low in protein
Almonds and dried fruit: Also high in fiber and fat and low in protein
Hummus and vegetables: Very high in fiber and fat, low in protein
Rice Cakes and avocado: Delicious and nutritious, but all fat and carbs
Oatmeal with fruit: All carbs, with a lot of fiber
I want to note that none of these snacks are bad or unhealthy. They just aren’t great for a pre- or post-workout snack.
Don't worry though, I’ve got you covered on what to have instead!
18 Quick and Easy High-Protein Snacks for Before or After Your Workout
Protein Smoothie: Here are my favorite recipes, or you can grab a premade shake like Premier Protein or powder in a blender bottle.
Peanut Butter Powder and Apple Slices: In contrast to the standard peanut butter and apple above, powdered peanut butter has most of the fat removed (to make peanut oil.)
Cottage Cheese and Berries: Grab a container of cottage cheese and mix in some fresh berries for a fruity and protein-packed snack. If you don’t think you like cottage cheese, try getting a different brand or curd size. I personally like Lucerne 4% fat large curds. Even the higher-fat cottage cheeses don’t have too much and are fine for your pre- or post-workout snack.
Breakfast Sausage: Check to make sure it’s lower in fat (under 5g or so.)
Deli Meat and/or Cheese with Crackers: Who doesn’t love a cracker stacker Lunchable? I would say to have a bit more deli meat than they give you though, if possible.
Hard-Boiled Eggs and Raisins: Boil a few eggs in advance and keep them in the fridge for a convenient and protein-packed snack. I recommend having half of the yolk, though, to make sure you don’t have too much fat. Raisins taste great mixed in the yolk or on the side.
Half Bagel: Add greek yogurt as spread and lox.
Greek Yogurt and Dry Cereal: Top a cup of yogurt with some low sugar cereal (like Corn Flakes or Cheerios) for a delicious and portable snack.
My High Protein Waffles: Make a week’s worth ahead of time and throw in the toaster oven in the morning to re-crisp.
Frozen Yogurt Bark: Store it in the freezer for a quick high-protein snack!
Turkey Jerky: Do be aware that some brands are a bit hard to digest, depending on how dry/chewy they are. This is convenient though since they are very portable.
Cheese Stick with 1-2 Dried Apricots: There’s nothing better than a savory and sweet high-protein snack!
Protein Bar: Check for fiber though since many protein bars have a ton of added fiber!
Tuna Salad with Crackers: I like to get the pre-seasoned packs to make it easy.
Cereal: High protein milk (like Fairlife) and a low sugar cereal like Cheerios or Corn Flakes.
Eggs and Toast: Scrambled egg white on toast (you can have 1 whole egg + 2 egg whites if you prefer that taste.)
Chocolate Milk: Ideally, drink high protein milk like Fairlife.
Pre-Workout High-Protein Snacks for Everyone!
These are some of my favorite high-protein snacks to have before a workout. Pick them up at the store or whip them up at home to add your personal touch!
Tag me on Instagram with your creations!
If you want more tips on nutrition and exercise, check out my article here on exercise meal timing and supplements.
And this one on common questions from Orange Theory Members!
