The 6 Best Natural Foods to Fuel Your Workouts, According to Dietitians

Bananas are an ideal pre-packaged, quick energy pre-workout food with just under 30 grams of carbohydrates in one medium banana. “They’re light, easy to digest, and packed with fast-acting carbs,” says Lemke, who recommends bananas when you want something light on your stomach, but impactful on your training.

Not only do bananas provide a solid boost of energy, but they also contain potassium and magnesium to support electrolyte levels during sweaty sessions.

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Whether you’re preparing for a short, low-intensity workout or a long, strenuous one, rice cakes make the perfect base for your snack. Eaten alone, two rice cakes provide 15 grams of quick-digesting carbs with little to no protein or fat to disrupt your digestive system during a quick or low-intensity workout.

For a longer, more intense workout, Schimmelpfenning recommends topping two rice cakes with a drizzle of honey or a smear of jelly to provide 30 to 40 grams of easy-to-digest, quick fuel. And as a shelf-stable option, they’re perfect for keeping on hand in the car, your office, or gym bag when you need a quick pick-me-up on the way to your workout.

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Schimmelpfenning refers to dates as “little carb bombs,” providing 18 grams of natural sugar in each fruit. They’re also rich in minerals, including potassium and magnesium, which support fluid balance, and bioactive compounds to help protect the body against oxidative stress and inflammation that can result from intense exercise.

While dates are an ideal pre-workout food, they’re also a great option for fuel during prolonged exercise, like biking or running, when your glycogen stores start running out. As a small, energy-dense, and shelf-stable food, they can be just as easy and effective as expensive fuel gels and chews, although the fiber and naturally occurring sorbitol in dates could lead to digestive upset for some people.

“If you don’t feel like eating or struggle with electrolytes, a sports drink is a great way to get quick carbs plus hydration,” says Lemke, who recommends a hydration drink like Skratch Labs for its electrolyte boost and carbohydrate content. Keep in mind that not all sports drinks are good sources of energy, though, as many are sweetened with artificial or non-nutritive sweeteners in an attempt to be low-calorie or low-carb.

Sipping your carbs before a workout may have an extra advantage, too. “Even slight dehydration can tank your performance, especially in the weight room or on the field,” says Lemke. Research shows that just a 2 percent loss in hydration can decrease high-intensity endurance performance by up to 10 percent and cause muscle strength and anaerobic power to drop by over 5 percent.

Nothing beats a great peanut butter and jelly sandwich. Lemke recommends a simple pre-workout meal of peanut butter on whole-wheat toast before less intense sessions, such as strength training. For those who don’t want to make their own, and want to an alternative ready to take on the go, these snacks from Bobo’s are excellent.

If you’re workout is more intense or includes aerobic exercise, you may want to eat this snack an hour or more before your workout to avoid digestive upset and side effects from the higher protein, fat, and fiber content. In which case, enjoy it an hour or more beforehand, and add jelly or honey for a boost of fast-digesting sugar, recommends Lemke.

For pre-workout fuel and hydration, just reach for a handful of grapes. “Grapes, or other juicy fruits like melon or pineapple, are refreshing, hydrating, and packed with quick-digesting carbs,” says Schimmelpfenning. In addition to helping fuel your workout, the polyphenols in grapes may help reduce oxidative stress and damage induced by intense exercise.

Grapes may even enhance your workouts from a genetic standpoint as well. A recent animal study suggests that regularly eating grapes could influence muscle gene expression, elevating genes that enhance lean muscle mass and reducing the expression of genes that promote muscle degradation. Clinical trials are needed to see if these effects translate to human gene expression.

Meet The Experts

• Katie Schimmelpfenning, RD, is a registered dietitian, former D1 swimmer, swim coach, and founder of Eat Swim Win.
• Nick Lemke, RD, is a sports dietitian, nutrition coach for college-bound athletes, and founder of Clutch Performance Nutrition.

When Should You Eat a Preworkout Snack?

While any meals or snacks you eat prior to your workout can help replenish your energy stores and support muscle recovery and repair, the timing and composition of pre-workout food is key. “The closer you are to training, the simpler the carb should be,” says Schimmelpfenning, recommending around 60 grams of carbs an hour before a workout, or 30 grams within 30 minutes.