10 Pre-workout Snacks You Can Prep Ahead Of Time

Fueling your body before a workout is essential for maximizing performance and achieving your fitness goals. With our guide to “10 Pre-workout Snacks You Can Prep Ahead Of Time,” you can ensure you have convenient and nutritious options ready to go whenever you need them. From energy-packed bites to protein-rich parfaits, these snacks are designed to provide the right balance of carbohydrates, protein, and healthy fats to power you through your exercise routine. Whether you’re hitting the gym, going for a run, or tackling a home workout, these pre-prepped snacks will help keep you energized and focused, so you can crush your fitness goals with ease.

1. Overnight Oats

Overnight oats are a quick and easy way to make a snack before a workout that you can customize. In a jar or other container, mix rolled oats with milk or yogurt of your choice and add toppings like fruit, nuts, seeds, or nut butter. The next morning, you’ll have a tasty and healthy snack ready to fuel your workout after putting the mixture in the fridge overnight. Oats have a lot of complex carbohydrates, which give you energy that lasts. Adding protein-rich foods like yogurt or nuts helps your muscles repair and heal after a workout. Try putting together different flavors to keep things interesting and rewarding.

2. Energy Bites

Another pre-workout snack that you can make ahead of time is energy bites, which are also called protein balls or happy balls. They are quick and easy to eat on the go. Oats or nut butter are often used as the base for these small treats. Protein powder, honey or dates as a sweetener, and nuts, seeds, or dried fruit are then added. In a bowl, mix all the ingredients together. Then, roll them into balls and put them in the fridge or freezer until you’re ready to eat. Energy bites are not only tasty, but they are also full of nutrients that will keep you going and help your muscles heal while you work out.

3. Greek Yogurt Parfait

You can make Greek yogurt parfaits ahead of time and grab one on your way out the door. They are a great way to cool down and get protein before a workout. Add your favorite fruit, granola, nuts, seeds, or honey on top of the Greek yogurt base. Greek yogurt is low in sugar and high in protein. Greek yogurt has both protein and carbs, which will help you fuel your workout and repair your muscles later. Fruit also adds natural sweetness and vitamins and minerals that are good for your health and well-being as a whole. Make a bunch of parfaits ahead of time and put them in separate containers so they’re easy to grab and go.

4. Banana with Nut Butter

A banana with nut butter is a standard, easy, and quick snack that you can make ahead of time. Bananas have a lot of carbs and potassium, which give you quick energy and keep your muscles from cramping up when you work out. When you eat a banana with nut butter, like almond or peanut butter, you get healthy fats and protein. This helps your energy levels stay high and your muscles repair after a workout. To prepare ahead of time, cut the bananas into slices and put small containers or single-serve packets with nut butter into each slice. This will make it easy to grab and go.

5. Veggie Sticks with Hummus

Making veggie sticks with hummus ahead of time is a great way to get a healthy, light snack before a workout. Pick a variety of colorful veggies, like celery, carrots, bell peppers, and cucumbers, and cut them up into sticks or slices that are easy to dip. It goes well with a helping of hummus, which is made from chickpeas and tahini and gives you protein, carbs, and healthy fats to keep you going during your workout. Vegetables are full of enzymes, vitamins, and minerals, and hummus makes the snack taste better and make it creamier. Putting individual servings of veggie sticks and hummus into containers makes this a healthy and easy pre-workout choice.

6. Quinoa Salad

You can make quinoa salad ahead of time and eat it cold or at room temperature. It’s a flexible and healthy pre-workout snack. Follow the directions on the package to cook the quinoa. Once it’s done, let it cool down completely before adding your favorite veggies, herbs, nuts, seeds, and dressing. Because quinoa is a complete protein, it has all nine necessary amino acids. This makes it a great food for building muscle and recovering after a workout. Also, adding veggies to the salad gives it fiber, vitamins, and minerals, and nuts and seeds give it crunch and healthy fats. Make a lot of quinoa salad and put it in individual bowls for an easy and filling way to eat before you work out.

7. Rice Cakes with Avocado

You can make rice cakes with avocado ahead of time and change the flavors to suit your tastes. They are a simple but satisfying snack to eat before a workout. Sprinkle rice cakes with salt, pepper, chili flakes, or everything bagel spice, and then spread mashed avocado on top of them. Avocado has a lot of fiber and good fats that help you feel full and give you energy that lasts while you work out. The crunchy rice cakes make a great base for the creamy avocado filling. They are low in calories and gluten-free. For an easy and portable snack, put separate portions of rice cakes and avocado that has already been mashed into different containers.

8. Trail Mix

Trail mix is a quick and easy pre-workout snack that you can make ahead of time and change to suit your tastes. In a bowl, mix together different kinds of nuts, seeds, dried fruit, and dark chocolate chips. There are a lot of good fats, protein, and fiber in nuts and seeds. Dried fruit adds sweetness and energy quickly. Dark chocolate chips have a little sweetness and vitamins without any extra sugar. Divide the trail mix into small bags or containers to make it easy to grab as a quick snack that gives you energy and helps your muscles heal while you work out. Try mixing ingredients in new ways to keep things interesting and full of flavor.

9. Turkey and Cheese Roll-Ups

You can make turkey and cheese roll-ups ahead of time and eat them cold or at room temperature before or after a workout. They are a great source of protein. Spread cream cheese or hummus on a cutting board and then lay turkey breast slices flat on top of it. Select a veggie, such as spinach, bell peppers, or cucumber, and place it on top of the cheese. If you need to, you can use toothpicks to keep the rolls together. Turkey is a healthy way to get protein, and cheese makes the lunch taste better and gives you calcium. Individual turkey and cheese roll-ups can be stored in containers for an easy and filling pre-workout choice.

10. Whole Grain Crackers with Cottage Cheese

It’s easy and filling to eat whole-grain crackers with cottage cheese before working out. You can make them ahead of time and take them with you where you go. Get whole grain crackers that are high in fiber and low in added sugars. Then, have a cottage cheese sandwich with them. Cottage cheese has a lot of protein and calcium, which are both good for body repair and bone health. Whole grain bread and cottage cheese together give you the right amount of carbs, protein, and healthy fats to power your workout and keep you full until your next meal. Crackers and cottage cheese can be put into containers in individual amounts for an easy and healthy snack.


In conclusion, prepping your snacks ahead of time is a game-changer for fueling your workouts effectively. With our selection of “10 Pre-workout Snacks You Can Prep Ahead Of Time,” you’ll have convenient options on hand to support your fitness journey. By combining complex carbohydrates, protein, and healthy fats, these snacks provide sustained energy, promote muscle recovery, and keep you feeling satisfied throughout your workout. So take the guesswork out of pre-workout nutrition and prep your snacks in advance to stay fueled and focused on reaching your fitness goals.

Q: Can I eat these pre-workout snacks right before exercising?

A: It’s best to consume your pre-workout snack about 30 minutes to an hour before exercising to allow your body time to digest and absorb the nutrients. Eating too close to your workout may cause discomfort or sluggishness during exercise.

Q: How long can I store these prepped snacks for?

A: Most of these pre-workout snacks can be stored in the refrigerator for 3-5 days or in the freezer for up to a month. Be sure to store them in airtight containers or bags to maintain freshness.

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