If you are like me, then you have probably experienced a workout with little to no energy.

It is one of the worst feelings an avid gym-goer can have. You know the feeling when you don’t even have enough energy to lift what you did a week ago.

I admit that I have rushed into a workout on an empty stomach. I mean, I am a busy individual…. aren’t we all? Mid-way through the workout, the dreaded “monkey jumped on my back.” My legs felt so weak, heavy and tired. I gradually became sluggish and completely depleted of energy. I set myself up for failure!

So in an effort to not let this happen to me again, I planned for the inevitable. I asked myself, what foods could I easily prepare and eat before a workout that will feed my muscles, provide quick energy and not weigh me down.


Eating before a workout prevents low blood sugar, which can lead to light-headedness and fatigue. If you fuel properly before workouts, you’ll be able to work out harder.

Below, I have listed my Top 3 Pre-Workout Foods that I have personally used to give me the fuel I need and to not go hungry during a workout. Hopefully you find the following foods helpful!

**Disclaimer: These are foods I personally enjoy and are a personal preference. Foods vary from person to person. Do not eat these foods if you have a food allergy with them. Consult your primary physician or doctor before eating these foods if you are unsure. ***

  • Banana

Bananas are fruits that you can carry with you pretty much anywhere. They are loaded with digestible carbohydrates and packed with potassium; which aids in maintaining nerve and muscle function, and enhances alertness. Bananas have natural sugars that will provide sustained energy for exercisers and are also rich in fiber. Try eating a medium banana with ½ cup of almond butter.

  • Oatmeal

When you are pressed for time and need sustained energy, try eating oatmeal. Oats are full of fiber, but not so much as to cause gas. They release carbohydrates into the bloodstream gradually. Oats also contain B vitamins, which help to convert carbohydrates into energy. Try eating a cup of oatmeal with honey, raisins and a few chopped nuts on top.

  • Fruit Smoothie

I must say that this is my favorite pre and post-workout food. I enjoy making one before doing a strenuous workout. If you make your fruit smoothie right, it can be a great source of carbohydrates and high-quality proteins. Protein doesn’t break down fast enough to be used as fuel for workouts. The carbs from fruit actually break down much quicker and the protein is used later to prevent muscle damage.

My Tropical Fruit Smoothie Recipe:

  • 1 scoop of high-quality whey protein
  • 1 handful of frozen pineapple chunks
  • 1 handful of frozen strawberries
  • ½ cup of orange juice
  • And blend…