The 3 Snacks a Celebrity Trainer Swears By for a Pre-Workout Energy Boost

If you’re wondering what a fitness trainer eats in a day, especially before a workout, you’re in luck. Megan Roup, trainer to Dakota Johnson, Karlie Kloss and other celebs, just gave us the inside scoop on the energizing snacks she loves to enjoy throughout the day and before a workout.

“I really embrace intuitive eating,” Roup tells EatingWell. “I listen to my body and eat what makes me feel good and what feels right. I’ve found that with this mindset, I am not restricting myself and really enjoying food.” 

By adopting an intuitive eating pattern, Roup balances her wants and needs with these nutritious, tasty snacks.

1. Chia Pudding

When Roup told us one of her go-tos is chia pudding, we were over the moon.

“I love an afternoon snack of chia pudding made with chia seeds, almond milk and blueberries,” she explains. She specifically uses Califia Farms Organic Almond Milk, which comes unsweetened—our personal preference, as it doesn’t include unnecessary added sugar. Chia seed pudding is a great make-ahead breakfast or snack that you can have ready to go pre-workout. We think that Roup would love our Blueberry Almond Chia Pudding recipe, as it highlights all of her favorite flavors.

Chia seeds, the main ingredient in chia seed pudding, are an incredible source of fiber with 10 grams in only 2 tablespoons. High-fiber foods are great for those who regularly work out, as the nutrient can help guide weight loss and weight control, support bone health and support heart health. Additionally, both chia seeds and blueberries are anti-inflammatory ingredients, and reducing inflammation can help boost your energy levels.

2. Carrots and Hummus

Fresh vegetables + creamy dip = the perfect snack. Roup says she “really loves” combining carrots and hummus for a crunchy, herbaceous bite. 

Carrots are best known for their healthy eye and skin benefits, but they also contain the antioxidant luteolin, which can help reduce inflammation. Hummus is a chickpea-based dip, and a half-cup of cooked chickpeas contains 7 grams of protein. Eating a high-protein snack before a workout will help keep you satisfied and energized throughout your training session. Pick up a tub of hummus at the store, or make one of our highly rated recipes at home, like our Classic Hummus or Garlic Hummus.

3. Peanut Butter and Jelly Sandwich

There’s nothing like a “good old-fashioned peanut butter and jelly” according to Roup, and we totally agree. Not only is the classic sandwich a comforting reminder of our childhoods, but it can also pack some nutrition.

Peanuts are a substantial source of magnesium and phosphorus, which aid energy production in the body. Plus, peanuts can help with healthy weight maintenance, support heart health and help balance blood sugar. For a creative spin on the sandwich, try our Peanut Butter & Jelly Smoothie.

The Bottom Line

We give these snacks a thumbs-up, and we love Roup’s intuitive eating approach that she applies throughout her day.

“For me, eating well is about making simple choices that make your meal even tastier and more nutritious,” Roup says. And by implementing a “less is more” philosophy to her own and her clients’ workout regimes, the trainer is able to create approachable, sustainable and enjoyable routines.