Best Pre-Workout Meals & Snacks for Women: 15g Protein + 30g Carbs
Fuelling properly before a workout can make a huge difference in energy levels, endurance and muscle preservation. According to Dr. Stacy Sims, women should aim for 15g of protein and 30g of carbs before training to optimise performance and recovery.
Whether you're training first thing in the morning, mid-day or at night, here are quick and effective meal and snack ideas to help you hit these targets.
Why does this matter?
Keep cortisol in check (so your body burns rather than stores fat)
Prevent muscle breakdown and fuel stronger sessions
Support steady energy instead of mid-workout crashes
Unlike men, women’s bodies rely more on carbohydrate availability, so skipping this step can lead to increased cortisol (stress hormone), muscle breakdown and lower energy.
Why this combo?
✅ Protein supports muscle retention, recovery and satiety.
✅ Carbs provide quick, sustained energy to power your workouts.
✅ Together, they help stabilise blood sugar, enhance endurance and prevent muscle breakdown.
Best pre-workout meal & snack options
1. Protein Smoothie (Quick & Easy)
20g protein powder
125g banana
Macros: 17–22g protein, 30g carbs
2. Greek Yoghurt with Honey & Granola (Gut-friendly option)
200g Greek yoghurt
15g honey
35g granola
Macros: 15g protein, 33g carbs
3. Rice Cakes with Cottage Cheese (Simple & Light)
35g rice cakes
115g cottage cheese
Macros: 15g protein, 31g carbs
4. Chicken & Rice (Ideal for a longer session)
35g cooked chicken breast
155g cooked white rice
Macros: 15g protein, 43g carbs
5. Whole Wheat Wrap with Lean Protein (Balanced & Filling)
65g whole wheat wrap
30g lean chicken breast
Macros: 15g protein, 32g carbs
6. Rice Cakes with Almond Butter (Nut Butter Lovers)
20g rice cakes
65g almond butter
Macros: 15g protein, 30g carbs
Timing considerations
⏳ Morning Training? Choose something light and quick-digesting like a smoothie, yoghurt or rice cakes.
🌙 Night Training? If you've already had meals, opt for a smaller snack like cottage cheese and rice cakes or a protein shake with fruit.
Tip: Always eat at least 30-60 minutes before your session for optimal digestion.
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And if you need extra guidance, I offer 1:1 coaching to help you navigate plateaus, build sustainable habits, and optimise your nutrition as your goals evolve. DM me or reply to this post if you’re curious!
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