You may find that your pre-workout snacks may vary workout to workout and that is ok but try to keep it simple and have no more than 5 staple "go-to" pre workout snack items.
To help get you started:
- ~120-200 calories (~30-40g of carbs + a few optional grams of protein/fat) before a 45-90 minute workout. Consumed at least 30 minutes before the workout (although the quicker to digest, like a glass of juice, you may be good to go within 15 minutes - however, I still encourage time to get your body/mind warmed-up before the workout).
- ~150-250 calories (~30-50g of carbs + a few grams protein/fat) before a 90 minute - 2.5 hour workout. Consumed at least 30 minutes before the workout.
- ~200-350 calories (~40-70g carbs + 10-15g protein/fat) before a 2.5-3.5 hour workout. Consumed at least 45 minutes before the workout.
- ~300-450 calories (~50-90g carbohydrates + 10-15g protein/fat) before a 3.5+ hour workout. Consumed at least 45-60 minutes before the workout.