What gives the best energy boost

For a strong performance, it is important to eat a healthy snack an hour before training that provides quick energy and is not heavy on the stomach. Find out here which pre-workout snacks provide more energy, better fat burning and faster muscle building.


One banana is enough to get you strength for the workout. Because the yellow fruit provides you with a top ratio of carbohydrates and fructose, which your body immediately converts into energy.

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Dates are also a perfect source of energy before training. They contain the energy boosters fructose and glucose. The sweet dried fruit is also the perfect snack for a diet. Incidentally, one or two dried fruits are sufficient. Too many find it hard to stomach.


Do you want to build muscle and do hard strength training on a regular basis? Then a small muesli with oatmeal, Greek yogurt and a little fresh fruit is the ideal pre-workout snack. The healthy flakes contain long-chain carbohydrates, which supply the body with energy evenly over a longer period of time.

Protein shakes

If you want to lose weight primarily through exercise, you should grab a protein-rich, low-fat pre-workout snack. How about a delicious, homemade protein shake? Here you can find delicious recipes. It is best to only drink half of the shake before your workout and the rest after your workout. Before the workout, the protein drink provides energy, after the workout the additional protein ensures better and faster regeneration (even with sore muscles).

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cottage cheese

If you don't have time to prepare a protein shake, you can simply eat some cottage cheese before training. This contains a lot of healthy protein and only a few calories and hardly any fat.


Some almonds before training not only provide carbohydrates and valuable protein, but also plenty of vitamin E and magnesium. Vitamin E prevents, among other things, cell damage after a hard workout, the magnesium prevents muscle cramps. Caution: chew the almonds well so that they do not lie heavily in the stomach.

Power apple

Another efficient energy booster is an apple slice that you spread with 2 tablespoons of natural peanut butter.


Coffee lovers can grab an espresso (without sugar) before their workout. This wakes you up, increases your concentration and brings your fat burning into full swing.