Midway through a tough workout, there’s always that moment where your body starts negotiating with your brain:
“Hey, how about we just stretch and call it a day? And skip abs too.”
If you’re dragging halfway through your lift, ride, run, or roll, chances are your energy tank is dipping low. That’s where intra-workout snacks come in—fast fuel to keep your engine running without sitting in your gut like a brick.
Here are 6 tried-and-true options for quick, clean energy that actually work mid-workout.
1. A Banana
Why it works:
Bananas are a classic for a reason—loaded with potassium and fast-digesting carbs. Add a dash of salt and now you’ve got some sodium in the mix, which helps keep your electrolyte levels steady as you sweat.
Best for:
Workouts in the heat, endurance training, or when you feel your legs starting to cramp.
Pro tip:
Slice it before your workout, sprinkle with salt, and toss it in a container or wrap for easy mid-session grabbing.
2. Gummy Candy (Swedish Fish, Gummy Bears, Sour Patch Kids)
Why it works:
Fast sugar. No fiber. No fat. Just pure, quick-burning carbs that hit your bloodstream in minutes. Exactly what your body wants when your muscles are screaming for fuel.
Best for:
High-intensity training, long sessions, or when you’re deep in the pain cave.
Pro tip:
Stick to 15–30g of carbs worth (a small handful), and try not to crush the whole bag unless you want to do curls with your insulin spike.
3. Energy Bars (Like Deadline Bar, shameless plug I know)
Why it works:
Energy bars give you a more balanced carb release—especially ones with oats and natural sugars. Add in caffeine (hello, Deadline Bar) and now you’ve got a mental edge too.
Best for:
Weight training sessions, long metcons, or workouts where you need both endurance and focus.
Pro tip:
Half a bar mid-session is usually plenty. Save the rest for your post-workout fuel.
4. Pre-Workouts with BCAAs and Electrolytes
Why it works:
Caffeine wakes up your central nervous system, BCAAs (branched-chain amino acids) help reduce muscle breakdown, and electrolytes keep your hydration dialed. It’s a full-on performance cocktail. We know, it's a little out there in terms of an intra-workout snack but sometimes a banana just isn't cutting it.
Best for:
Fasted morning workouts, hot-weather training, or lifting sessions where you're trying to hit PRs.
Pro tip:
Sip it slowly throughout your workout instead of slamming it all at once. You’ll keep a steadier energy level and stay hydrated too. Brands like OptiFusion Health have larger scoops that requires more water that can assist with hydration as well.
5. Fruit Strips or Fruit Leather
Why it works:
Think of it like a gummy's more “adult” cousin. Still easy carbs, still fast digestion—but made with fruit puree, so you get a bit of micronutrient love too.
Best for:
Lighter training days or moderate cardio where you just need a little something to keep going.
Pro tip:
Stick one in your pocket. It’s not messy, and it won’t melt like some energy chews.
6. Energy Gels / “Goos” (Like GU, Clif Shot, or Honey Stinger)
Why it works:
These were made specifically for intra-workout fueling. Energy gels deliver fast-acting carbs (usually from glucose or maltodextrin), sometimes with added electrolytes and caffeine—everything you need to keep the tank full during longer or high-output sessions.
Best for:
Endurance sports like running, cycling, or long functional fitness workouts where chewing isn’t practical.
Pro tip:
Take small sips of water with your gel to help with absorption and prevent gut issues. Don’t slam a whole pack on an empty stomach unless you want to gamble with fate.
When to Use Intra-Workout Snacks (And When to Skip Them)
You probably don’t need intra-workout fuel if:
-
Your workout is under 60 minutes
-
You ate a solid pre-workout meal 1–2 hours prior
-
You’re just hitting a light mobility or recovery day
You should consider intra-workout snacks if:
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You’re training over 60–75 minutes
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You’re in a calorie surplus or trying to gain muscle/ in a bulk and need more carbs
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You feel sluggish, lightheaded, or underpowered during workouts
Bottom Line: Small, Fast, and Functional
Intra-workout snacks aren’t about sitting down for a picnic between sets, they’re quick fuel, designed to hit fast and disappear. Test out a few of these options and see what your body responds to best. Everyone’s digestion is different, so experiment during training, not on competition day.
