Easy Pre-Workout Snacks for Morning Workouts (So You Don’t Train on an Empty Stomach)

If you love working out first thing in the morning, you’ve probably faced the same dilemma I do: should you train fasted or grab a little something before? While fasted workouts can work for some, I’ve found that a tiny, light pre-workout snack makes all the difference in my energy, focus, and overall performance.

The goal isn’t to have a full breakfast — it’s about giving your body just enough fuel to move with strength, without feeling heavy. Here are my favorite easy, 2-minute pre-workout snacks that you can make even if you’re half asleep and rushing to the gym, going for a run or your Pilates class.

1. Rice Cake with Nut Butter & Berries 🥯

• 1 rice cake

• 1 teaspoon almond or peanut butter

• A few sliced strawberries or blueberries

✨ Why it works: Light carbs for quick energy, healthy fats for satiety, and just the right amount of sweetness.

2. Banana with Cinnamon & Almond Butter 🍌

• ½ banana, sliced

• 1 teaspoon almond butter

• Sprinkle of cinnamon

✨ Why it works: Bananas are nature’s energy bar. Paired with almond butter, this combo keeps your blood sugar stable while giving you a boost.

3. Smoothie Shot 🥤

• ½ banana

• ½ cup coconut water

• 1 teaspoon chia seeds

✨ Why it works: A mini smoothie that hydrates, energizes, and gives your body a touch of fiber and electrolytes. Perfect when you want something drinkable.

4. Yogurt & Honey Spoonful 🍯

• 2 tablespoons Greek yogurt (or coconut yogurt)

• 1 handful of berries

• 1 teaspoon agave syrup or honey

✨ Why it works: Protein + quick carbs in a small portion. It’s creamy, sweet, and just enough to prep your muscles for movement.

5. Dates with Peanut Butter 🌰

• 2 medjool dates

• Stuff with 1/2 teaspoon peanut butter each

✨ Why it works: Naturally sweet, satisfying, and super easy to digest. Dates give you an instant boost, and peanut butter adds staying power.

Final Tip ✨

Keep it light. Think of these as fuel, not a meal. You want something that supports your training without weighing you down. After your workout, then it’s time for a full, balanced breakfast.