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Foods That Give You Energy for Your Workout

As studies have shown, nutrition plays a vital role in our fitness, strength, energy and more. Nutrition is, in fact, just as important as exercise when it comes to our health and body goals.

We know that protein is important for the building of muscle, but what do we need in order to get to the gym and have a good workout? We need food that gives us an energy boost when it’s time to put in the work, and that sustains us during the workout so that we don’t crash before we’re done with our set.

In this post, we will discuss the best energy-boosting foods to eat before gym, so that you can make the most of your workout. Keep reading to find out about our five favourite foods that give you energy.

Best foods to eat for energy

When considering energy-rich foods to eat before the gym, it is important to think about the release of glucose and the subsequent energy you’ll experience from that food. For example, sugar-high food is excellent for a short burst of energy, but it burns away very quickly and leaves you feeling more tired than before. Therefore, a chocolate bar or can of Coke is not an ideal option for a pre-gym snack.

Instead, we will look at foods that release energy more slowly, giving you an extended boost and sustaining you throughout your workout. Without further ado, here are the top five high energy foods to eat before you hit the gym.


One of our favourite energy-rich foods at 24/7 Fitness is the humble banana. Bananas are an excellent on-the-go snack that you can have on your way to the gym or blended into your pre-workout smoothie. Add a little peanut butter and yoghurt, and you’ll have an excellently rounded, high energy snack.

Bananas release energy slowly and are also full of complex carbohydrates, vitamin B6, potassium and even some protein. They are therefore the perfect pre-workout snack.

Oats porridge

Oatmeal is made up of complex carbs, making it a slow-burning source of energy. Oats also have the added benefit of being extremely versatile. You can make oats every day of the year and still never run out of fun new ways to make them. Add some bananas before a workout, and you’ll be able to exercise for hours.


This superfood is rich in healthy fats, fibre, and vitamins. Plus, it’s delicious! So if you need a little pick me up before you head to the gym, a slice of toast with avocado and maybe a sprinkling of seeds will be an ideal option. The fibre means delicious, sustained energy, making this fresh food one of the best foods to eat before gym.


The main ingredient in hummus, chickpeas, is a great source of complex carbs and fibre, which provides your body with a steady input of energy. In addition to this, the tahini, made of sesame seeds, and olive oil contain healthy fats. This slows the absorption of carbs and helps us to avoid blood sugar spikes. 


Eggs are one of our favourite foods across the board. We know them as a great source of protein, but did you know that they also stimulate energy production? Eggs contain the amino acid Leucine, which helps cells take in more blood sugar, stimulates energy production in the cells and increases the breakdown of fat to produce energy. Lastly, eggs are rich in B vitamins, which help enzymes perform their roles in the process of turning food into energy.


A single cup of lentils (198 grams) contains around 36 grams of carbohydrates, 15 grams of fibre, and almost 18 grams of protein. They’re also bursting with an array of other essential vitamins and minerals including Thiamine, Folate, Vitamin B6, Iron, Potassium and Magnesium. The humble lentil is a nutritional and energy powerhouse that makes a great addition to a pre or post-workout salad or soup.

Oily fish

Oily fish such as sardines, salmon and mackerel are packed with energy-boosting nutrients that many of us would benefit from getting more of, including vitamin D and essential omega-3 fatty acids. 


Okay we know that water isn’t exactly a food, but it is essential for energy. One of the main symptoms of dehydration is tiredness and fatigue; you’ll feel this in your muscles, and you might experience brain fog too. If nothing else, make sure to keep a bottle of water by your side so you can keep sipping during your exercise sessions.

Conclusion on energy-boosting foods

Everyone has experienced a time when they feel like they should go to the gym, or even really want to go, but just don’t have the energy to put in the effort. The right energy-boosting foods can give you that extra kick to get you out the door, and then sustain you throughout your workout. 

After all, there’s nothing worse than standing up after your squat set and feeling like you’re going to pass out. Or worse yet, feeling like you don’t have the strength to do a proper set in the first place.

Fortunately, these high energy foods will get you going in no time and will keep your energy levels up for your whole workout.