There has always been a debate about what to eat before a workout. Some stick to bananas, some to protein bars, and some just grab a coffee and head out. Which is a big NO!! It doesn’t matter if you are hitting the gym for some heavy lifting, running, or doing an intense cardio session; what you eat before your workout can make a huge difference in your energy level and performance. It also prevents muscle breakdown.
Working out enhances your overall physical and mental health. But are you also struggling to find the right pre-workout snack? Just a banana? No, that is not enough! Your pre-workout meal should keep you full and energized throughout your workout. Remember that working out on an empty stomach is never a good option. It will just leave you feeling tired and exhausted.
Worry no more; we will take you through a list of 5 pre-workout snacks that are not just easy to make, but some can be stored for a couple of hours. Glasafe’s borosilicate glass containers and tiffins are a food upgrade as they are BPA-free, odor-proof, and sustainable, so you can keep up with your workout without worrying about what to have and what not.
Why are pre-workout snacks important?
The purpose of a pre-workout snack is to give you the energy and nutrients that your body requires to keep your energy maintained, which makes your workout long-lasting. A pre-workout snack contains carbohydrates and protein that can help prevent muscle breakdown and provide your body with the energy to perform at a high level for the entire workout. It also improves your concentration and performance.
It is always best to eat 30 to 60 minutes before your workout to avoid laziness. Pre-packed and ready-to-go snacks motivate you to stick to your fitness regimen.
Are carbs good for a pre-workout snack?
Carbs are considered a great pre-workout choice as they provide us with the energy we require for the workout. It also helps us to enhance our performance.
But all carbs are different. Fiber-rich carbs are great for overall health, but they take longer to digest and may not be right before a workout. Fast-digesting carbs like energy drinks, dry cereal, or a classic peanut butter keep you energised. Carbs like added sugar and refined grains present in foods and drinks like white rice, pasta, and soda tend to break down fast and provide a short and quick energy rush.
Is eating fat before exercise considered good/bad?
Fat is a necessary macronutrient that helps your body store energy and absorb nutrients. It also provides insulation and protects vital organs. Healthy fats, such as those in avocados, nuts, and fatty fish, are considered good in a balanced diet.
Eating high-fat foods before any workout can slow you down as fat takes longer to digest, and your body has to work harder to break it down, which is not ideal before exercising. You should not consume fatty snacks just before your workout, as it could lead to digestive discomfort, making your session feel more like a struggle. For ideal performance, stick to fast-digesting carbs and protein before hitting the gym.
Why is protein considered good in a pre-workout meal?
Crabs usually take the lead in a pre-workout meal, but a mix of carbs and proteins makes it way better. Protein contains amino acids that can help you repair, maintain, and build muscle. A good amount of protein intake also helps your muscles recover after exercise.
A balanced pre-workout snack that contains a mix of carbs and protein can help improve muscle performance and recovery. For example, Greek yogurt with fruit, a protein smoothie, or a peanut butter banana toast!
RECIPE 1: Strawberry Banana Smoothie
A strawberry-banana smoothie is not only delicious but also a nutritious way to boost your daily intake of vitamins, antioxidants, and fiber, supporting heart health and digestion.
Ingredients:
-
1 banana
-
1 cup strawberries
-
½ cup reduced-fat milk (sub with plant-based milk to make it vegan)
-
A handful of ice cubes
-
Water (to achieve the desired consistency)
Directions:
In a blender, add all the ingredients and blend until smooth. Add water to achieve a good consistency. Serve it chilled in Glasafe’s drinking glass, which is made of non-toxic borosilicate glass and has a protective silicon sleeve to easily hold the chilled drink.
RECIPE 2: Yogurt Parfait
A yogurt parfait recipe is a nutritious and delicious breakfast or snack, packed with protein, probiotics, fiber, and vitamins, and supports your digestive health and bone strength.
Ingredients:
-
½ cup Greek yogurt (any plant-based yogurt to make it vegan!)
-
¼ cup granola
-
Fruit(s) of choice
Directions:
In a small glass tiffin, add Greek yogurt and top it with granola and fruit of choice.
Tip: If the parfait has already been prepared overnight for a few days, add granola before consumption to prevent the granola from becoming soggy.
Glasafe’s borosilicate glass tiffin makes it easier for you to store as it is BPA-free, odor-proof, and microwave and dishwasher-safe.
RECIPE 3: Mango chia pudding
Chia seeds are an excellent source of fibre, which helps to keep you fuller for a long period and can improve heart health, reduce cholesterol levels, and improve digestion.
Ingredients:
-
3 tbsp chia seeds
-
¾ cup coconut milk
-
½ cup diced mango
-
1 tbsp mixed nuts
Directions:
Mix chia seeds and coconut milk in a large food container that has airtight lid. Let it sit overnight to get the pudding consistency. Top with diced mango and mixed nuts before serving.
RECIPE 4: Hummus + Veggie Sticks
Hummus is made of chickpeas and tahini. It is a good source of fibre. Fibre keeps you fuller for a long period. Generally eaten with bell peppers and carrots that provide folate. Folate helps reduce tiredness and fatigue.
Ingredients:
-
¼ cup hummus
-
A decent amount of sliced cucumbers, carrots, and bell peppers
Directions:
Use a dual-compartment glass tiffin with a leak-proof clip lock lid to store hummus on one side and sliced veggies on the other. Enjoy it fresh and enjoy a quick pre-workout snack anytime.
RECIPE 5: Greek Yogurt + Berries + Honey
Greek yogurt is packed with probiotics, which are beneficial for your gut health, while the berries are a good source of vitamins and antioxidants. Honey gives you a sweet flavor naturally without any refined sugars.
Ingredients:
-
1 cup of Greek yogurt
-
½ cup mixed berries (blueberries, raspberries, strawberries)
-
1 tsp honey
Directions:
In a glass tiffin box, add a first layer the Greek yogurt and top it off with mixed berries and drizzle honey on top to get that sweet flavour. Close the lid and refrigerate. Mix when ready to eat!
Why Store Snacks in Glass Food Containers?
Plastic containers have been around forever. But glass is the standard for smart, safe, and sustainable food storage. Glasafe’s premium glass containers and tiffins are specially designed to elevate your lifestyle. With their leak-proof airtight lids and grip-friendly silicone sleeves, they’re perfect for tossing in your gym bag or storing in your work fridge.
Why choose Glasafe’s containers?
-
Non-toxic & BPA-free
-
Keeps food fresh
-
Leak-Proof & Travel-Friendly
-
Made from Premium Borosilicate Glass
-
Eco-friendly & stylish
Conclusion: Snack Smart, Store Smarter
Not only eating healthy, but storing it right is also important. With Glasafe’s premium borosilicate glass containers, your pre-workout snacks stay fresh, flavorful, and ready. No matter if you're heading to yoga or a workout session, Glasafe keeps your energy packed and planet-friendly.
Explore our range of glass tiffins, bottles, and containers to elevate your pre-workout snacks and lifestyle.
Frequently Asked Questions:
1. Which pre-workout snack is considered the healthiest?
Any pre-workout snack that consists of a mix of carbs and proteins is considered the healthiest. Recipes like banana with peanut butter, Greek yogurt with berries, or overnight oats are considered healthy because they consist of a mix of carbs and proteins that provide energy and support muscle recovery. You can always choose to store this in glass containers or tiffins to make it long-lasting.
2. Is Greek yogurt considered a good pre-workout snack?
Greek yogurt is always considered a good pre-workout snack as it is a rich source of protein and probiotics. You can mix Greek yogurt with fruit or honey to get a good carb-protein combo. You can store this combo in an airtight tiffin for a longer shelf life.
3. Is a pre-workout snack necessary?
No, it is not necessary to have a pre-workout snack. It completely depends on the intensity and duration of your workout. If there’s a gap of more than 3 hours between your last meal and your workout, you can have a small snack to improve your performance during your workout.
4. Can I workout on an empty stomach?
Yes, if you are planning to do light workouts or fast cardio. But if you’re doing intense training, you should have a small snack beforehand, which will help you prevent fatigue and improve performance.
5. What fruit is good for pre-workout?
Bananas, apples, berries, and dates are always considered good for pre-workout. They provide natural sugar and quick energy. You can combine it with a little protein or fat (like nut butter) for sustained energy.
6. Can I burn the calories I just ate?
It usually takes a lot of time to burn calories. During your workout session, your body uses your pre-workout snack as fuel to enhance your workout regimen. A pre-workout snack will help you perform better and burn more calories during your workout.
7. Are 2 bananas enough before a workout?
2 bananas are enough for moderate to high-intensity workouts, especially if you haven’t eaten in a while. You can also pair it with protein (like a handful of nuts or nut butter).
8. Which exercise burns the most belly fat?
Though we cannot target a particular muscle, a mix of high-intensity interval training with strength training and core workouts is considered most effective for burning fat and building muscle. Drinking enough water throughout the day is also recommended. You can carry water/detox water in a glass bottle to keep yourself well-hydrated.
9. What is a better snack option: an apple or a banana?
Both are great. Bananas are rich in carbohydrates and potassium, providing immediate energy, while apples are usually high in fiber, which is perfect for slow energy. You can choose any based on your energy requirements or carry both in Glasafe’s dual-compartment glass tiffin.