7 Natural Pre-workout Alternatives That Actually Work

There are four types of foods that are natural pre-workouts:

1. Fruits are an excellent pre-workout snack because they contain easily digestible simple carbohydrates that don’t require much planning. Many fruits also have a high water content, aiding hydration during training [1][2].
2. A peanut butter sandwich can give you a significant pre-workout boost. Made on whole-grain bread, it can provide a bit of protein from the peanut butter and energy from the carbohydrates in the bread.
3. Greek yogurt provides gut-friendly simple carbs to fuel your workout. Yogurt breaks down quickly, so eating before working out boosts energy. Be mindful of the sugar content added to many brands. Try to consume a low-sugar yogurt with some fresh berries for sweetness.
4. Oatmeal takes more planning to consume before exercise because the body digests oats more slowly, and they can sit heavier in your stomach. However, they offer a longer payoff than simple carbs, as the energy is released more gradually.

At the same time, you also have three types of drinks that give you a natural pre-workout boost:

1. Coffee is a good pre-workout as it provides caffeine that stimulates the central nervous system, improving reaction time and reducing fatigue. The optimum time to drink coffee is 30-45 minutes before exercise when consuming it as a natural pre-workout alternative.
2. Energy drinks serve the same purpose as coffee for a big caffeine hit and an energy boost for a workout. Many energy drinks come loaded with sugar. Reading the labels and avoiding the ones with high sugar count is essential.
3. Green tea is also a great pre-workout drink as it contains caffeine, but its darker counterpart, black tea, is a more significant source.

Studies show drinking green tea before working out can enhance exercise-induced fat oxidation [3].

Though different in how they are processed, the benefits are similar in green tea extract and matcha green tea. Drinking matcha powder before exercise also enhanced fat oxidation [4].

"The right pre-workout fuel will help to optimize your energy levels, your performance, and even how you feel after a workout, the proper fuel can also help you increase the intensity and duration of exercise, which will burn more calories in the long run."

- Molly Kimball, Registered Dietician

After carefully researching additional components that could give you a boost in your training, I found three that I liked the most:

1. Salt: It should be consumed before a workout. It is considered critical to exercise performance, and low sodium can cause trouble for an athlete. It increases blood volume, decreases fatigue, and reduces the chance of muscle cramps [5].
2. Protein shake: Drinking a protein shake as part of your exercise routine before hitting the gym is preferred. Some users swear by protein post-workout, while others say the real benefit comes from consuming it before exercise. Whatever your preference, drinking a protein shake around exercise time helps repair and rebuild muscle.
3. Branched-chain amino acids (BCAAs): A crucial part of protein powders, they provide energy for a workout when consumed beforehand and promote muscle protein synthesis afterwards [6].

Related article: BCAAs vs Pre-Workout Supplements

Caffeine is a common ingredient in pre-workout supplements. Why?

Because caffeine is proven to enhance athletic performance by increasing focus, boosting energy levels, and improving endurance [7]. It's one of the best pre-workout alternatives combined with carbs and protein to fuel a workout.

Carbs can also be exercise's best friend. They're our energy fuel. Just remember, timing's key. Eat complex carbs a couple of hours before hitting the gym and simple carbs about 30-60 minutes prior. Complex carbs are digested more slowly and should be eaten for two or three hours before working out [8].

Protein makes for great pre-workout nutrition and may provide increased strength, improved muscle recovery, and muscle growth. They promote muscle protein synthesis and repair muscles after an intense workout [9].