The Best High Protein Pre Workout 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 a high-protein snack 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 that’s mostly meant for professional athletes who are working 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 blogpost about timing your nutrition around your workouts!
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 also you’re more likely to feel nauseated or have cramping.
The one exception to this is a long training session, like a 2+ hour run, playing forward in a soccer game, or 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 1 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
Similarly, almonds and dried fruit
Hummus & Vegetables: very high in fiber and fat, low in protein
Rice Cakes & 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!
Here are some quick and easy high-protein snacks you can munch on 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 & 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 & 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 curd. 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 its 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 with greek yogurt as spread and lox
Greek Yogurt & Dry Cereal: Top a cup of yogurt with some low sugar cereal (like corn flakes or cheerieos) for a delicious and portable snack.
My high protein waffles - make a weeks worth ahead of time and throw in the toaster oven in the morning to re-crisp
Frozen yogurt bark
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
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
High protein milk (like fairlife) and a low sugar cereal like cheerios or corn flakes
Scrambled egg white on toast (you can have 1 whole egg + 2 egg whites if you prefer that taste)
Chocolate milk (ideally high protein milk like Fairlife)
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!
