The Basics: Pre-Workout Nutrition

Post previously published on, and in collaboration, with E+Rose Wellness Cafe. Edited for reposting purposes.

What to eat before (and after) a workout is a question thrown around in the health and wellness space all the time. We’ve debunked the notion that carbs are bad in a previous post, The Case For Carbs, and the importance of carbs becomes even more crucial in relation to pre and post-workout nutrition.

We use carbs as fuel during exercise, so making sure we’re well stocked is key to keeping our energy levels up during a workout. Having a small snack 1 hour, or as close as 30 minutes, before a workout can be helpful. If your workout falls about 1-2.5 hours after a main meal, you likely don’t need a snack prior. Likewise, if your workout is light or moderate in intensity, like a long leisurely walk, you probably don’t need any extra fuel if you’re already eating at regular intervals throughout the day.

 So what carb sources should you grab pre-workout? Think fruit (fresh or dried – no sugar added), veggies (starchy ones like sweet potatoes are great!), whole grains, beans and legumes. It may take some trial and error to figure out what’s the right pre-workout combo for you. Some people find they can tolerate a carb source plus some healthy fats (i.e. apple & peanut butter) prior, and others may find that the fat source leaves them feeling a bit weighed down. In this instance, you may consider moving your pre-workout snack up to give yourself more time to properly digest the food or just skip the peanut butter all together.

 Need an on-the-go pre-workout snack? The Booster Bites from E & Rose Wellness (pictured above) are a perfect example of pre-workout fuel. Not only are you getting a little buzz from the espresso beans, but they’re a good source of carbohydrates from dates, as well as fat and protein from cashews and hemps seeds. An added bonus are the mushroom powders – chaga, lion’s mane, and cordyceps!

Grab a Booster Bite for a quick portable snack, or DIY with my Chocolate Coconut Almond Butter Bites. Happy Sweating!