Your shoes are on, your playlist is queued, and your stomach is starting to grumble. A good pre-workout snack should be easy to grab and even easier to eat.
Here’s our berry honest take (we’re berry growers, so you saw this coming): a handful of fresh berries is about as easy and quick as pre-workout snacks can get. They’re light, naturally sweet, and ready the second you pop open the clamshell. Not to mention they’re also great for your health.
Here’s what to eat before a workout, how long to wait after eating, and where Berry Fresh blueberries, raspberries, and blackberries fit in.
A quick note before we go further. This post is general information, not medical or sports nutrition advice. If you have a health condition, follow a specific training plan, or need to manage your blood sugar, check in with your doctor or a registered dietitian.
What to Eat Before a Workout: Keep It Simple, Keep It Carby
Carbohydrates do the heavy lifting when you exercise. Your body stores these macronutrients in your muscles and liver as glycogen, and that’s the fuel a tough workout burns through.
The American Heart Association (AHA) recommends easily digested carbs like whole grains, low-fat yogurt, and fruit before you move your body, and taking it easy on the fats and protein since those take longer to digest.
Cue the berries. No cooking, peeling, or unwrapping required. So simple and oh, so delicious. Ours are hand-picked at peak ripeness and packed straight into the clamshell in the field (here’s how our berries are grown), so your snack is just a rinse away. And since berries get their natural sweetness from carbs, every handful comes with a little built-in fuel.
How Long Should You Wait to Work Out After Eating? Depends on the Plate
The bigger the meal, the longer the wait. UCLA’s Healthy Campus Initiative suggests eating 1 to 3 hours before a workout. That’s plenty of time for a full meal, like oatmeal or whole-grain toast topped with berries.
Have a busy schedule and got only about an hour? Go smaller in your portion size. A cup of low-fat Greek yogurt with a handful of berries does the trick. And if you’re already halfway out the door, the AHA also says a piece of fresh fruit works even 5 to 10 minutes before you start. A handful straight from the clamshell counts.
Everyone’s stomach is different, so test your timing and portions on an easy day first. And a tip from our growers: rinse only the berries you’re about to eat. The rest of the berries stay fresher unwashed, which we cover in our guide to how long berries last in the fridge.
So, What’s a Good Pre-Workout Snack? Start in the Berry Aisle
All three berries in our lineup earn a spot in your pre-workout routine. They each just have different personalities.
Blueberries: The Gym Bag Regular
Blueberries are small, sturdy, and easy to eat by the handful, so they travel well. They’re also packed with antioxidants, vitamin C, and 3.5 grams fiber, so your snack does a little extra work.
There’s some early research here, too. In one small study of 10 women, drinking a blueberry smoothie before and after a tough leg workout was linked to faster recovery of one measure of muscle strength (1). It’s a small study, but a promising one.
Raspberries: Tart, Light, & Better a Little Earlier
Raspberries bring a bright, tart flavor and about 8 grams of fiber per cup. Fiber is great day to day, but a big bowl right before a run can sit heavy in your stomach. Have them about an hour ahead, or stick to a small handful. Our raspberries are bred to hold their flavor from field to kitchen, so they’re worth working into your routine.
Blackberries: Bold Flavor for Bigger Workouts
Blackberries are juicy, bold, and also land around 8 grams of fiber per cup, so the same timing tip applies. Like your snacks on the sweeter side? Look for our Sweet Karoline® blackberries, bred for consistent sweetness.
Pre-Workout Snack Ideas That Take Two Minutes
No, really. Two minutes.
- Stir blueberries into overnight oats before bed for a ready-made sunrise breakfast.
- Top a small cup of low-fat Greek yogurt with raspberries about an hour before you train.
- Blend frozen berries with a banana and ice and take it to-go. Our guide to making a smoothie with frozen fruit walks you through it.
- Eat a handful straight from the clamshell in the car. (We do it too.)
For more ideas, check out our recipe page.
Your Next Pre-Workout Snack Is Already Chilling
The best pre-workout snack is the one that’s ready when you are. Keep a clamshell front and center in the fridge, rinse a handful on your way out, and get on moving.
Find Berry Fresh blueberries, raspberries, and blackberries at a store near you. For questions about fueling your specific training or health needs, your doctor or a registered dietitian is the best call. We’ll stick to growing the berries.
References
- McLeay, Y., et al. (2012). Effect of New Zealand Blueberry Consumption on Recovery From Eccentric Exercise-Induced Muscle Damage.
