What to Eat Before a Workout: 10 Gluten Free Pre-Workout Recipes

When it comes to pre-workout fuel, I tend to keep things pretty simple especially if it’s a short workout or I am eating less than an hour before. 

Of course the day before a race or long run I typically eat a yummy dose of carbs to keep me going.  Obviously breakfast the morning before a run, race or workout is a different story.  I’m not going to down a big bowl of pasta or it might end up all over the pavement…which is why I like to keep it small and simple. 

If I’m in a rush, I’ll grab a piece of gluten free toast, a few Medjool dates and a cup of coffee.  If I have my life together and woke up early or planned out what I am going to eat the night before then I tend to grab something a little more exciting.  

Don’t get me wrong, I love my toast and dates but sometimes I also like my pre-workout fuel in a tastier form…like chia pudding or a parfait or granola or oatmeal or even some little grab and go bites.  They’re all simple and easy to make but a little bit more fun for the taste buds. 

Taste aside, what you choose to fuel with before a workout (45 to 60 minutes in advance) should be a balanced combination of carbs, fats and protein to help fuel your workout and satisfy hunger.  No one likes being hangry while they work. 

Below are a few of my favorite options – all are dairy free, gluten free and allergy friendly. 

What to eat pre-workout: 10 gluten free, dairy free and allergy friendly recipes to fuel your next workout!

Chocolate Espresso Chia Protein Pudding

Dark Chocolate and Espresso Chia Protein Pudding {Vega, Gluten Free, Dairy Free,}. The perfect plant-based way to refuel after a hard workout or run!

Beet Yesterday Pre-Workout Smoothie

Beet Yesterday Pre-Workout Smoothie

Coffee Cake Power Granola

Coffee Cake Power Granola - This gluten free, dairy free and vegan breakfast is packed with plant protein, healthy ingredients like black strap molasses and real coffee. It's the perfect breakfast or pre-workout fuel to get you through the day! Find the recipe on TheFitFoodieMama.com


You might also like:  Low Sugar, High Protein Granola Recipes

Inside Out Apple Almond Bites


Naturally Sweetened Mocha Granola

Naturally Sweetened Mocha Granola

Blueberry Oatmeal Breakfast Bake

Blueberry Oatmeal Breakfast Bake {Gluten Free} via @FitFoodieMama

Blueberry Vanilla Chia Pudding

Blueberry Vanilla Chia Seed Protein Pudding via @FitFoodieMama | Gluten Free, Vegan, Skoop B Strong, Pocketfuel Naturals, Vanilla Haze

Rise and Shine Green Smoothie


No Bake Carrot Cake Bites

No Bake Carrot Cake Bites

Apple Crisp Dairy Free Parfait

Apple Crisp Protein Parfait {gluten free, vegan, dairy free, protein parfait, healthy apple crisp recipe}

Welcome back to our weekly Foodie Friday link up! I’m linking up with Farrah from Fairyburger and Esther from Chocolate Runner Girl.  Also, make sure you hop around to check out all the amazing recipes in this link up and feel free to add your recipes as well!

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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