Looking for the right pre workout snack? If this is the case then look no further because this is by far the most real source of information for the best pre workout snack ideas.

These suggestions have been created by me. I run up to 60kms per week and these pre workout snacks have all been tested. So you can feel rest assured everything I’m suggesting for a snack idea has worked and helped with performance and fat loss!

Before I show you the best pre workout snacks are, Sports dietitian Jan Dowell, M.S., R.D. She recommends eating up to 150 calories if you’re running within 15 to 30 minutes and as much as 300 calories if you have an hour or more to digest.

Below is a list of foods to eat 15-30 minutes before a 60 minute run- (you don’t have to eat anything before an hour run, but some people do feel after a light snack they have more energy and powder during their workout, so here are my suggestions)

 

  • 2 Fresh Dates (122 Calories) Dates are not only high in sugar but also potassium, vitamin A, Magnesium and manganese, or which are important in aiding quick powder during your run and better recovery
  • 1 Medium Banana (118.5 Calories) a banana is by far the best pre workout food. With all the potassium and sugar in just one medium banana you will be bursting with energy before your next workout.
  • 1 tbsp. coconut oil (117 calories) Coconut oil is great to have just before your next run. The MCT fats help provide long lasting energy as well as instant energy. It’s also very gentle on your stomach which is why you can have it on your way the door
  • ¼ cup of Goji Berries (105 calories) Goji berries are a superfood that help give you an abundant amount of energy for your run. These too, you can eat just before you leave. They provide instant energy as well as feel really light in your stomach.

 

If you’re going for a 90 minute run, you will need to have something more substantial as it helps you have energy throughout your entire workout. Some of the snacks mentioned below will help you have the fire you need to run 90 minutes straight with speed, thus helping you burn more calories.

 

Runners Balls (30mins before a run) (132 calories)
Pre workout running snacks

Ingredients:

  • ⅓ cup goji berries
  • ½ cup dates
  • ½ cup almonds
  • ½ cup rolled oats
  • ½ cup brazil nuts
  • 3 serves Super greens powder
  • ph drops
  • 2 tbsp. Chia seeds

 

Directions:

  1. Soak dates for 10 minutes
  2. blend almonds and brazil nuts into flour with your optimum 9400
  3. Combine oats, nut flour, soft dates, goji berries, super greens chia seeds and ph drops in a mixing bowl and mix well
  4. Form round balls with mixture
  5. Have 1 or 2 before your next long run

P.S: You can easily freeze the remaining balls and grab 1 as you go!

 

 

Dark Chocolate Oat Cluster (85 calories)

chocolate Oat Cluster-preworkout snack

Ingredients:

  • 1 cups oats
  • ¼ cup coconut oil
  • 3 tbsp. cocoa powder
  • ½ cup SweetMe (or honey or stevia or erythritol)

 

Directions:

  1. Combine all ingredients into a mixing bowl and mix well
  2. Form round balls with mixture
  3. Have 1 or 2 before your next long run

P.S: You can easily freeze the remaining balls and grab 1 as you go!

 

 

Almond Butter Energy Balls (125 calories)

Almond Protein Balls
Almond Butter Energy Balls

Ingredients:

  • ¾ rolled cups oats
  • ½ cup Almond butter
  • ⅓ cup SweetMe (or Honey or erythritol)
  • ⅓ cup. cocoa powder
  • ⅓ cup unsweetened shredded coconut
  • ¼ cup wheat germ
  • 2 tsp. vanilla essence
  • Cinnamon to taste

Directions:

  1. Combine all dry ingredients into a bowl and mix well
  2. Add wet ingredients into the bowl with the dry mixture and combine well
  3. form into “ping-pong” size balls
  4. have 1 or 2 before your next run

P.S: You can easily freeze the remaining balls and grab 1 as you go!

 

 

Peanut Butter Power Balls (120 calories per ball)

Naked Peanut Butter Energy Balls
Peanut Butter Energy Balls- Photo Taken By Coline Bartlett- Flickr

 

 

Ingredients:

  • 1 cup natural peanut butter
  • 1 ¼ cup oat flour (grounded oats)
  • 1 cup vanilla protein powder
  • ¾ cup dates
  • ½ cup SweetMe (or Honey or erythritol)

 

Directions:

  1. Combine all dry ingredients into a bowl and mix well
  2. Add wet ingredients into the bowl with the dry mixture and combine well
  3. form into “ping-pong” size balls
  4. have 1 or 2 before your next run

P.S: You can easily freeze the remaining balls and grab 1 as you go!

 

 

Homemade Muesli Bars (137 calories)

Homemade Muesli Bars
Homemade Muesli Bars

 

 

Ingredients:

  • 1 cup oats
  • ½ cup SweetMe (or Honey or erythritol)
  • ¼ cup water
  • 1 cup dried fruit (dates, goji berries, cranberries and blueberries)
  • ½ cup almonds, roughly chopped
  • ¼ cup pumpkin seeds

 

Directions: 

  1. Cook Sweetme in hot water until it becomes a thick sugar syrup
  2. Combine all ingredients into a mixing bowl
  3. Add sugar syrup into mixing bowl
  4. Form muesli bar into a “tofu press”
  5. allow it to sit in the fridge for an hour until before eating!

 

P.S: You can easily freeze the remaining balls and grab 1 as you go!

 

If you’re interested in something different than energy balls here are great pre run snack ideas:

 

  • 1 piece of Whole Wheat  toast with peanut butter and sliced banana with a drizzle of honey (252 calories)
  • 1 medium banana with 1 tbsp. almond butter (210 calories)
  • handful of almonds and goji berries (260 Calories)
  • ½ cup rolled oats with unsweetened almond milk, 1 tsp. coconut oil and 1 tsp. honey (251 Calories)
  • 2 tbsp. hummus with carrot sticks (182 calories)
  • 3 x brown rice thins with ½ large avocado and sea salt (201 calories)
  • Peanut butter celery logs with sultanas (298 calories)
  • 1 large steamed potato with sea salt (157 calories)
  • ½ cup basmati rice with soy sauce (161 calories)

 

If you’re running to lose weight then it’s best to run early in the morning and to not eat anything before your run. That way your body reaches into it’s reserve (stored fat) for energy, while you’re running. The consequence of this action is you might return home dehydrated, a little light headed and really hungry! But you will be losing more fat this way…it’s really not too bad and depending how much you ate the night before, you might not even feel any of the above.

If you’re going for a run longer than 60 minutes and your goal is to lose weight, your best option is to have a handful of goji berries, half a banana, 1x fresh dates or a tsp. of coconut oil if your goal is to lose weight on the run.

The less you eat the better.

But what is more important than what you eat before your run, is what you’re going to eat post run.

Most times people will over eat because the just finished a long run. As a result they eat more than they need and thus don’t successful loose any weight at all. Worse some can actually gain weight.


Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.