We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more.
The 11 Best Pre-Workout Snacks of 2024
Good pre-workout snacks include adequate carbohydrates for energy
:max_bytes(150000):strip_icc()/ShushyRitaSetrakianMSRD-3a33a00a7a7d469ab37d6f5cd8e939ab.jpg)
Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. She is also certified through Precision Nutrition.
:max_bytes(150000):strip_icc()/AllisonKnottRDN2-2efe85a94ec140b38b6276937787cc19.JPG)
Allison Knott, MS, RDN, CSSD is a freelance writer, nutrition consultant, registered dietitian nutritionist, and board-certified specialist in sports dietetics.
:max_bytes(150000):strip_icc()/VW-FIT-Eliza-12f4b470be8c4d1aaecc96102e945fee.jpg)
Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author.
:max_bytes(150000):strip_icc()/HeadshotMiaSyn-8f69603e0dac49aea62067a9b2d42a36.jpg)
Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.
:max_bytes(150000):strip_icc()/image01-fb926743a6104fd4ab52c9f5939240ac.jpeg)
Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education.
Verywell Fit / Kevin Liang
A pre-workout snack can help keep you energized during exercise and potentially improve performance and recovery time. It should include adequate carbohydrates, as carbs break down to glucose, which is your body's main form of energy. Additionally, it's a good idea to limit fat and fiber in pre-workout snacks to reduce the risk of gastrointestinal issues while you're working out. While higher protein may be drilled into your mind to include with exercise, it's generally better to consume more protein post-workout. Pre-workout, you want to limit yourself to a low to moderate amount of protein, because it's easier to tolerate, whereas post-workout protein is important to help to build and repair muscle.
When selecting our picks for best pre-workout snacks, our sports dietitian used her clinical experience along with recommendations from other dietitians with experience working with athletes. Our top priorities for the best pre-workout snacks are overall nutrition content, taste, and convenience, as well as options for different dietary patterns.
We also had a registered dietitian nutritionist from our Review Board review this article for accuracy surrounding the optimal nutrition for pre-workout snacks and what foods to avoid prior to a workout.
:max_bytes(150000):strip_icc()/mush-ready-to-eat-oats-914281ecfeb042bcaeca0db8ac2bc808.jpg)
Made with whole grains
Gluten-Free and vegan
Simple ingredients
No added sugars or artificial flavors
Refrigeration requirement may be inconvenient
Expensive
Key Specs:
Serving size: 1 container (170 g) | Carbohydrates: 30 g | Protein: 5 g | Allergens: tree nuts in some flavors | Vegan: Yes | Gluten-Free: Yes | Flavors: Apple Cinnamon, Vanilla Bean, Coffee Coconut, Dark Chocolate, Strawberry, Blueberry and more
Why We Recommend It
MUSH Oats earns our top pick for a pre-workout snack because it offers a nutrient-dense source of carbohydrates from whole grains and fruit in a convenient, single-serve pack. All the flavors are made with a base of oats, plus a mix of fruit, fruit juices, spices, nuts, and extracts. MUSH is available in multiple flavors, including Apple Cinnamon, Vanilla Bean, Coffee Coconut, Dark Chocolate, Strawberry, and Blueberry. But no matter which flavor you choose, you’ll get 30 grams of carbohydrates or more per serving without any added sugar.
The oats also serve as a good source of fiber, which offers gut-health benefits. Keep in mind that you might need to eat this an hour or more before your workout, if you find that fiber upsets your stomach during exercise.
Things To Consider
If you’re allergic to tree nuts, you’ll want to carefully check the labels as many of the flavors are made with almond or coconut milk.
:max_bytes(150000):strip_icc()/at26-45b2e77f07f74c9eb3c28746007b84b5.jpg)
Gluten-free and vegan
No added sugars or artificial flavors
Dairy and nut-free
Less than 30 grams of carbohydrates per serving
Key Specs:
Serving size: 1 pouch (120 g) | Carbohydrates: 21 g | Protein: 0 g | Allergens: none | Vegan: Yes | Gluten-Free: Yes | Flavors: Pineapple, Pear, Mango, Raspberry, Apple
Why We Recommend It
Fruit is one of the best pre-workout snacks as it offers a great source of carbohydrates. But, not everyone can keep fruit fresh and free of bruises in the bottom of their workout bag. Enter fruit pouches, a convenient and portable way to have fruit before a workout.
The GoGo squeeZ BIG pouches are our top pick for fruit purees because they have more fruit (and more carbohydrates) per pouch as compared to many smaller-sized fruit pouches. One pouch (120 grams) of the classic apple contains 21 grams of carbohydrates with 2 grams of fiber, making it a great pre-workout snack to eat within the hour before a workout. Plus, these come in re-closable, BPA-free pouches, so you can toss them back in your bag if you haven't finished the full pouch.
GoGo offers a variety of flavors, all of which are free of dairy, gluten, and nuts, making for an allergy-friendly choice. Choose from flavors like Pineapple, Pear, Mango, Raspberry, or Apple.
Things To Consider
This snack is slightly lower in carbohydrates and calories in general, so you may need another carbohydrate source (like a handful of pretzels) if you’re planning to exercise for an hour or more. Generally, for these longer workouts, you'll also likely benefit from consuming carbohydrates and electrolytes during your workout from electrolyte drinks.
:max_bytes(150000):strip_icc()/at27-6db32c9f8a6d4f4e9b7db64af9ad4c50.jpg)
Gluten-free and vegan
No artificial sweeteners or flavors
Over 30 grams of carbs per bar
Not suitable for tree nuts and/or peanut allergies
Expensive
Key Specs:
Serving size: 1 bar (50 g) | Carbohydrates: 32 g | Protein: 5 g | Allergens: tree nuts & peanuts (varies by flavor) | Vegan: Yes | Gluten-Free: Yes | Flavors: Peanut Butter & Chocolate, Raspberries & Lemon, Peanut Butter & Strawberry, Chocolate Chips & Almonds, and Cherries & Pistachios
Why We Recommend It
Skratch Labs makes a complete line of sports nutrition products for athletes including energy bars, hydration mixes, and recovery snacks. The Skratch Labs Anytime Energy Bar is our number one pick for best bar because it’s a high-carbohydrate bar made with limited added sugar.
The Skratch Labs Anytime Energy Bars have a slightly longer ingredient list than some other bars, but none contain artificial sweeteners or flavors. For example, the Peanut Butter & Strawberries bar is made with a nut butter blend, dried strawberries, and coconut nectar for sweetness and texture. It contains 220 calories, 32 grams of carbohydrates, and 5 grams of protein.
The Anytime Energy Bars are offered in a variety of flavors, including Peanut Butter & Chocolate, Raspberries & Lemon, Peanut Butter & Strawberry, Chocolate Chips & Almonds, and Cherries & Pistachios. The bars are gluten, soy, and dairy-free, but most contain peanuts or tree nuts, both of which are major allergens.
Things To Consider
The higher carbohydrates in each bar, moderate fat, and moderate protein content make them an ideal choice if you have them at least an hour or two before a workout. But if you need to eat close to the time you start exercising (less than an hour before), the fat content might cause stomach discomfort.
Short ingredient list
No added sugars or artificial flavors
Gluten, soy and grain-free
Pecan flavor contains dairy, which may not be suitable for all
Key Specs:
Serving size: 1 bar (40 g) | Carbohydrates: 19 g | Protein: 3 g | Allergens: peanuts & tree nuts (varies by flavor) | Vegan: No | Gluten-Free: Yes | Flavors: Peanut Pecan and Coconut Almond
Why We Recommend It
The minimally-processed, gluten-free Bon Bee Honey Gourmet Honey Bars are an excellent option to snack on pre-workout. With a simple ingredient list, you don't have to worry about additives like artificial sweeteners, which may cause digestive upset in some people.
The base for these bars is honey, an easily digestible natural sugar that acts as quick fuel for your muscles. Both flavors contain 42% honey, providing a steady stream of energy, rather than causing a spike in blood sugar levels. These bars are delicious and have an interesting texture depending on temperature; as the bars get warmer, they are softer; if you keep them refrigerated, they will have a more firm texture.
Things To Consider
If you’re planning on a workout lasting an hour or more, add an extra source of carbohydrates to get closer to the one gram per kilogram of body weight recommendation.
:max_bytes(150000):strip_icc()/at28-3baff2eed1e345b387f193de6ff00ea0.jpg)
Vegan and Certified Organic
Low in added sugar
Made with whole grains
Higher fiber amount may not be suitable too close to exercise
Not appropriate for gluten allergy or sensitivity
Key Specs:
Serving size: 1 ½ cup (38 g) | Carbohydrates: 29 g | Protein: 4 g | Allergens: wheat | Vegan: Yes | Gluten-Free: No | Flavors: Original
Why We Recommend It
Cereal may not be the first snack to come to mind when considering what to eat before a workout, but it can be a convenient and delicious option if you need a quick carbohydrate boost. Cascadian Farm Organic Purely O’s cereal tops our list for the best cereal because it’s made with whole grains and is very low in added sugar.
One serving (1 ½ cup or 38 grams) of Purely O’s has 140 calories, 29 grams of carbohydrates, and 4 grams of protein. The good thing about cereal is that you can eat it with or without milk, making it a convenient option for snacking on-the-go. Plus, if you add dairy or soy milk, both good sources of protein, this cereal can double as a post-workout snack.
Things To Consider
The higher fiber content (4 grams per serving) may cause discomfort for some if eaten within an hour before exercise. If that's the case for you, you might want to try eating them earlier or experiment with a different snack option.
:max_bytes(150000):strip_icc()/at29-0c08a877a05a45789e3b0c09cb2ebb3c.jpg)
Contains 65 mg caffeine per serving
Gluten-free and vegan
Made with whole grains
Less than 15 grams of carbohydrates
Expensive
Key Specs:
Serving size: 1 bar (22 g) | Carbohydrates: 16 g | Protein: 3 g | Allergens: tree nuts | Vegan: Yes | Gluten-Free: Yes | Flavors: Vanilla Latte, Chocolate Chip Banana Bread, Cookie Butter, Key Lime Pie, Caramel Macchiato, Cinnamon Roll
Why We Recommend It
If you’re looking for a convenient pre-workout snack that offers both caffeine and carbs, Verb Energy Bars are a great choice. With 16 grams of carbohydrates and 65 milligrams caffeine per serving, this bar checks the boxes for a pre-workout snack.
Verb Energy Bars are made with a mix of grains including oats, brown rice, and quinoa. They’re sweetened with agave, brown sugar, and/or molasses, depending on the flavor, providing additional carbohydrates for energy.
The caffeine in these bars works great before a workout, as caffeine has been shown to benefit performance. Although it is slightly less than a cup of home-brewed coffee, which has around 100 milligrams of caffeine, it is more than what you’d find in a cup of black tea (approximately 45 milligrams of caffeine per cup). So if you're a bit sensitive to caffeine, you might actually like the lower amount in these bars.
Things To Consider
Keep in mind that you may need an additional source of carbohydrates for workouts that are an hour or longer
:max_bytes(150000):strip_icc()/Honey-Stinger-Organic-Waffle-Honey-e0064ec49f6d4a12a0e4a3fcc8928119.jpg)
Certified Organic
Multiple flavor options
Gluten-free options are available
Best before and during activity
Less than 30 grams of carbohydrates per serving
Not vegan or allergy-friendly
Key Specs:
Serving size: 1 waffle (30 g) | Carbohydrates: 19 g | Protein: 1 g | Allergens: wheat, soy, egg (varies by flavor) | Vegan: No | Gluten-Free: No (gluten-free options available) | Flavors: Honey, Salted Caramel, Vanilla, Cookies & Cream, Cinnamon, Chocolate
Why We Recommend It
If you're looking for a great-tasting, top-quality energy boost, Honey Stinger Waffles are the way to go. They’re made with a mix of carbohydrate sources including wheat flour, honey, and brown rice syrup. The waffles are Certified Organic and come in a variety of flavors including Honey, Chocolate, Vanilla, Salted Caramel, Cookies & Cream, and Cinnamon.
One Honey flavor waffle has 150 calories, 19 grams of carbohydrates, and 1 gram of protein. If you’re planning on a long endurance workout, you’ll likely want to eat more than one waffle or add a second source of carbohydrates to boost your total intake. If you need a mid-workout carb-boost these waffles are great since they don't feel heavy in your stomach.
Things To Consider
The Honey flavor waffles contain wheat, soy, and egg; however, Honey Stinger offers gluten-free flavors for those who need to avoid gluten.
:max_bytes(150000):strip_icc()/at30-1900bfd5a4c342789009e8b3bbaf1126.jpg)
Only ingredient is dates
Certified Organic
Gluten-free and vegan
May cause digestive upset in some people
Key Specs:
Serving size: 5 dates (40 g) | Carbohydrates: 30 g | Protein: 1 g | Allergens: n/a | Vegan: Yes | Gluten-Free: Yes | Flavors: n/a
Why We Recommend It
Dried fruit is an excellent pre-workout snack if you're looking for a single-ingredient option, especially if you’re not a fan of pureed fruit pouches. You don't have to worry about it getting squashed in your bag like fresh fruit, it's tasty and sweet, and it provides a source of quickly-digested carbohydrates to power you through your favorite activity.
We chose the Made in Nature Dried Deglet Noor Dates because, similar to other dried fruits, they are high in sugar, but they are also a good source of potassium and iron. Plus, with a bit more fiber than some other fruits, you'll get a more steady stream of energy rather than a huge boost. They’re a deliciously sweet pre-workout snack and are both Certified Organic and Certified Gluten-Free. One serving (5 dates or 40 grams) contains 110 calories, 30 grams of carbohydrates, and 1 gram of protein. While these make for a great pre-workout snack, we like that dates are convenient enough to be used in place of energy chews during longer workouts as well.
Things To Consider
Dates are a good source of fiber with one serving providing just over 10 percent of your daily fiber needs at 3 grams. This amount of fiber eaten close to exercise may cause digestive discomfort for some people.
:max_bytes(150000):strip_icc()/at31-0bfb7119a0be475c9b5ab8b94b3c9ec0.jpg)
Contains Potassium - a good electrolyte
Made with simple, sustainability-sourced ingredients
Gluten-free
Certified Organic
Less than 30 grams of carbohydrate per serving
More expensive
Key Specs:
Serving size: 1.4 oz (40 g) | Carbohydrates: 23 g | Protein: 2 g | Allergens: peanuts, tree nuts, soy (varies by flavor) | Vegan: No (likely because of the glaze used)| Gluten-Free: Yes | Flavors: Peanut Butter, Coconut, Peanut Butter Cup, Mango, Original
Why We Recommend It
Chocolate isn’t the first thing to come to mind when you think about a pre-workout snack, but these Barnana Dark Chocolate Dipped Banana Bites are perfect for chocolate lovers looking to fuel-up before a workout. The Barnana snacks are Certified Organic and are made with fair trade dark chocolate and organic bananas. The company is committed to sustainability, using up-cycled bananas to make their snacks while also reducing food waste.
One 1.4 ounce serving (40 grams) contains 180 calories, 23 grams of carbohydrates, and 2 grams of protein. These bites also contain 234 mg of potassium, an electrolyte that may be beneficial to help maintain adequate fluid balance during exercise and aid in muscle recovery.
If you’re not a chocolate fan, you can buy Barnana snacks in multiple other flavors including Coconut, Peanut Butter, Peanut Butter Cup, Mango, and Original.
Things To Consider
There is a moderate amount of fat and fiber from this snack that may cause digestive upset for some if eaten too close to exercise. Therefore, eating at least one to two hours (or more) before exercise may work best for most people.
:max_bytes(150000):strip_icc()/kodiak-cakes-flapjack-power-cup-c5b8854a1cd4439abf484a6c60ccc12b.jpg)
Ready in one-minute
Good source of electrolytes
100% whole grains
Good for muscle building and maintenance
Need a microwave and water or milk
Key Specs:
Serving size: 1 cup (61 g) | Carbohydrates: 37 g | Protein: 10 g | Allergens: Milk and wheat (trace amounts of soy, tree nuts and eggs) | Vegan: No | Gluten-Free: Some flavors | Flavors: Chocolate peanut butter, cinnamon roll, s'mores and more
Why We Recommend It
The Kodiak Power Cup is a good balance between carbohydrates, protein and fiber, while staying relatively low in fat. While many pre-workout snacks provide adequate carbohydrates for fuel, they often lack in protein, which is critical for building and maintaining muscle. However, these power cups have 10 grams per serving. You can also boost the amount of protein by adding your choice of milk instead of water; this will also make the texture more creamy.
Each of these cups also contains 300 mg of sodium and 180 mg of potassium, which help maintain electrolyte balance and may help improve performance during a workout by preventing dehydration. Made with 100% whole grain and oat flour, each bite tastes like pancakes in a cup. There are also a variety of other flavors to choose from, like chocolate peanut butter, cinnamon roll, s'mores, and more.
Things To Consider
If you're planning to exercise for more than an hour, you may want to increase the amount of carbohydrates with this snack. Adding some fruit can be an easy way to do this.
:max_bytes(150000):strip_icc()/horizon-organic-shelf-stable-1-lowfat-chocolate-milk-f971470a262840099d2ec7f2d71d55f3.jpg)
Organic
Good source of calcium, Vitamin D, Vitamin A and omega-3
Convenient single-serve milk cartons
Budget-friendly
Contains higher added sugar (10 grams)
Key Specs:
Serving size: 1 milk box (236 mL) | Carbohydrates: 23 g | Protein: 8 g | Allergens: Milk | Vegan: No | Gluten-Free: yes | Flavors: Chocolate, Vanilla and Strawberry
Why We Recommend It
Sometimes you need a little energy boost but eating even a snack feels too heavy before a workout. Having a drink instead can be beneficial in this case, and our top pick is Horizon Organic Shelf Stable 1% Low-fat Chocolate Milk. Not only do these taste great and may even remind you of being a kid again, but this chocolate milk is a good source of carbohydrates and some protein.
Each carton contains 23 grams of carbohydrates, 8 grams of protein and 10 grams of added sugar. While the added sugar is a bit high, it is a good source of energy pre-workout. The Horizon chocolate milk is also fortified with vitamin D, which can help you better absorb the calcium in this milk product. Supplementing with both calcium and vitamin D can help reduce the risk of fracture in adults, which may come into play as you exercise. Plus, the mix of sodium, potassium, and fluid can help prevent dehydration.
Things To Consider
This option is not suitable for those with a milk allergy or intolerance.
How We Selected Pre-Workout Snacks
Our dietitians put together this list of best pre-workout snacks by considering a variety of products with different ingredients that would fit various preferences and needs. When choosing the best pre-workout snacks, we considered taste, price, and convenience, as well these qualities:
- Added Sugar: Many snacks that are good for pre-workout may contain added sugars; this is because sugar is a great source of energy during exercise and you want to have adequate stores to avoid muscle loss. The longer you exercise, the more sugar you may need and this is where added sugars might be an easy way to get quick energy. Keep in mind that the current recommendation is to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women.
- Carbohydrates: Carbohydrates are necessary to provide fuel and boost energy for exercise. Consider your preferences and individual needs when choosing a pre-workout snack. For example, a marathon runner may require more carbohydrates for a long run than a sprinter. A weight lifter who is focused on building muscle will likely have higher protein needs throughout the day, with some carbohydrates prior to lifting.
- Fiber: Fiber is an important part of a balanced diet, but when it comes to having too much before a workout, it can cause digestive upset in some. The closer you are to time of exercise, the less fiber is probably best. However, if you are having a snack an hour or more before exercise, some of the higher fiber choices on our list work great.
What to Look For in a Pre-Workout Snack
- Nutrition Profile: Optimizing your pre and post-workout nutrition is highly individualized, based on many factors including weight, body composition, overall diet and personal goals, as well as type of exercise and duration. The nutrients in a pre-workout snack make a significant difference in its effect on performance. Carbohydrates, protein, fat, and fiber are important nutrients to consider when choosing the best pre-workout snack for you. “A snack before a cardio/endurance exercise can be primarily carbohydrate based and a snack before a strength training exercise can be more of a split between carbohydrates and protein,” says Bearden.
- Carbohydrates provide the body’s primary energy source, glucose, and are especially important prior to endurance exercise. “Exercise duration and intensity are also important factors in determining the size and composition of a pre-workout snack,” says Bearden. If you’re planning to exercise for an hour or more or are participating in high-intensity exercise, you’ll likely require more carbohydrates prior to the activity. A good rule of thumb is to follow the Academy of Nutrition and Dietetics recommendation to consume 1 to 4 grams of carbohydrate per kilogram body weight in the one to four hours leading up to exercise.
- Protein intake before a workout can also impact muscle protein synthesis, however total protein intake throughout the day is the most important for muscle repair and maintenance. Too much protein before exercise is not very well tolerated.
- Fat and fiber are also important to consider as eating a snack that’s high in either nutrient may result in digestive discomfort in some people. Tolerance varies as does the time between eating and exercise. In general, the closer you are to exercise, the lower in fat and fiber you want your carb-rich snack to be. If you have more time between eating and exercise then fat and fiber may be slightly higher to allow for ample digestion time.
- Type: Some athletes can eat a large meal or snack minutes before a workout and feel great, while others feel nauseous or weighed down if they eat before exercise. Multiple factors influence how well you tolerate a pre-workout snack including the timing of your last meal. “If your last meal was 4 or more hours ago, a pre-workout snack is a great addition. However, if your last meal was just 1-2 hours ago, you can likely forgo the pre-workout snack,” Bearden says. You may need to try a few different foods and time frames before finding a pre-workout snack that works best for you. In general, a small, carbohydrate-rich snack about one to two hours before your workout is a good starting point.
- Size: The size of your snack should depend on how much energy you will likely expend during the activity. A workout that is less than 45 minutes may only necessitate a small snack, whereas endurance exercise lasting 1 to more than 2.5 hours will need more fuel before, during, and after. A good rule of thumb for regular-sized snacks is about 100 to 250 calories, but this rule varies greatly depending on body size, tolerance, your most recent meal, and your daily calorie needs.
Our Experts
- Shushy Setrakian, MS, RD is a Registered Dietitian and one of our nutrition and supplement article editors.
- Brittney Bearden, MEd, RD, CSSD, LD, a sports dietitian based in Dallas, Texas
Frequently Asked Questions
- Is it ok to eat a snack before a workout?
When deciding if you should eat a snack before a workout, consider when you last ate as well as the type and duration of your planned exercise. If you’ve eaten a meal recently or if you’re planning on a short, low-intensity exercise session then you may not require a pre-workout snack. However, if you’re planning on a high-intensity workout and/or a workout lasting an hour or more, it’s a good idea to eat a pre-workout snack that’s a good source of carbohydrates.
- Is fruit a good pre-workout snack?
Yes, fruit is a great source of carbohydrates making it a good pre-workout snack. However, some people may find that fruit alone results in digestive upset. If that’s the case, consider reducing the portion size and pairing with an alternative carbohydrate source such as from grains.
- Is it bad to eat dairy before a workout?
Some athletes avoid dairy in the snack before a workout due to fears of gastrointestinal discomfort or decreased performance. Evidence suggests that if you can tolerate cow's milk, consuming dairy products as a snack before a workout should be fine. “I generally don’t recommend dairy alone for a pre-workout snack but will recommend it as part of the pre-workout snack such as overnight oats, cereal and milk, or Greek yogurt and granola,” says Bearden.
In general, dairy products provide both carbohydrates and protein which can help to fuel your workout, but are likely better paired with a carbohydrate-rich snack versus eaten as a standalone snack before a workout.
- What should you avoid eating before a workout?
The foods you may or may not tolerate before a workout depend on the intensity of your workout and your digestive system. In general, it's best to avoid high fiber or high-fat foods before a workout. “Fiber is a non-digestible carbohydrate that is super beneficial to our health but should be avoided before a workout,” says Bearden. She also adds that fat is the slowest of the macronutrients (carbohydrates, protein, and fat) to be digested. “It can lead to stomach distress when eating a large amount prior to exercise,” she explains. It's best to experiment with what works best for your body and to also avoid trying new foods before competitions or long training sessions.
Why Trust Verywell Fit
Allison Knott, MS, RDN, CSSD is a registered dietitian and board certified specialist in sports dietetics with multiple years of experience working with amateur endurance athletes. She knows the importance of finding a nutrient-dense, pre-workout snack that’s enjoyable, affordable, and most importantly, is effective at fueling peak performance.
Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017;14(1):33.
Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. 2016;116(3):501-528.
Mohr, Christopher R. PhD, RD. Timing your pre- and post-workout nutrition. Academy of Nutrition & Dietetics.
Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70.
Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1.
Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition. 2018;15(1):38.
Weaver CM, Alexander DD, Boushey CJ, et al. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporos Int. 2016;27(1):367-376.
Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. 2016;116(3):501-528
Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018 Sep 11;5:83.
Jäger R, Kerksick CM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
Haakonssen EC, Ross ML, Cato LE, et al. Dairy-based preexercise meal does not affect gut comfort or time-trial performance in female cyclists. Int J Sport Nutr Exerc Metab. 2014;24(5):553-558. doi:10.1123/ijsnem.2014-0069
:max_bytes(150000):strip_icc()/pre-workout-drinks-tout-0c20d472c87f4f1691fa5b5c5fd1b678.jpg)
:max_bytes(150000):strip_icc()/vwt-best-tasting-protein-shakes-tout-0566353e8bec4c99a9104f39ef054999.jpg)
:max_bytes(150000):strip_icc()/vwt-product-naked-nutrition-chocolate-whey-protein-powder-jjuliao-8330-e428f446d4294f838dbbfdae6dfa782b.jpeg)
:max_bytes(150000):strip_icc()/vwt-product-ascent-native-fuel-micellar-casein-powder-jjuliao-8336-c5a776a8ea5e4359ae4d25cc54da4241.jpeg)
:max_bytes(150000):strip_icc()/best-green-teas-5115813_Fit-80af7f827cec4637b5cc18fa1bd1800a.jpg)
:max_bytes(150000):strip_icc()/the-best-red-powders-according-to-a-dietitian-tout-fdc91d960f13434b8346e26aec6aea31.jpg)
:max_bytes(150000):strip_icc()/vwt-product-kos-vegan-superfood-protein-powder-jjuliao-8332-0d17f589e22840a790cbf87dccfc3080.jpeg)
:max_bytes(150000):strip_icc()/VWT-GardenofLife-Raw-Organic-Perfect-Food-Green-Superfood-Juliao-460fbb965ca24f5093b43dc2dc17a363.jpg)
:max_bytes(150000):strip_icc()/vwt-nutiva-organic-cold-pressed-raw-hemp-seed-protein-powder-lalmeida-0393-68776b7169f54c79a4a0336cee19a5e1.jpg)
:max_bytes(150000):strip_icc()/vwt-product-optimum-nutrition-gold-standard-100_-whey-protein-powder-jjuliao-8358-f3d8d4891fa94e8da6ca630b2847f386.jpeg)
:max_bytes(150000):strip_icc()/best-sports-drinks-tout-abda5ab5ed9d432cba5f3755a20668aa.jpg)
:max_bytes(150000):strip_icc()/vwt-protein-powders-test-now-sports-nutrition-pea-tstaples-0394-def1a3cf2ef84a629c1b11c20627ac1f.jpg)
:max_bytes(150000):strip_icc()/vwt-best-protein-bars-of-2023-tout-2d1a1e47045749aeab0c175e308cd6d0.jpg)
:max_bytes(150000):strip_icc()/Best-Meal-Replacement-Bars-5113614-33c68f6a706c4e22af1ab09d37aa5c0e.jpg)
:max_bytes(150000):strip_icc()/vwf-best-supplements-for-runners-tout-b0e428c6fca54e279e67e1dc46142621.jpg)
:max_bytes(150000):strip_icc()/Illo_Fitness_SportsNutrition-4affbc7fc771445890ccc0a2e9f3510d.jpg)