What is a good mid workout snack? The ultimate guide to intra-session fueling

December 24, 2025 •

4 min read

For workouts lasting longer than 60-90 minutes, consuming carbohydrates mid-session is proven to delay fatigue and enhance endurance. To maximize your athletic performance, understanding what is a good mid workout snack is essential.

Quick Summary

The ideal mid-workout snack provides easily digestible carbohydrates to maintain blood glucose and replenish muscle glycogen, particularly for endurance or high-intensity exercise over one hour. Easily absorbed options like fruit, energy gels, or sports drinks are optimal for fueling. Hydration and electrolyte replacement are also critical components for sustained effort.

Key Points

Timing is Key: For workouts over 60-90 minutes, start consuming 30-60 grams of easily digestible carbohydrates per hour to maintain energy.
Prioritize Carbs: Simple carbohydrates like those in fruit, gels, and sports drinks are best for quick absorption and energy delivery.
Replenish Electrolytes: Long or intense sessions, especially in the heat, require replenishing lost fluids and electrolytes to prevent cramping and maintain function.
Practice During Training: Never try a new fueling strategy on competition day. Practice with different snacks during your training sessions to assess tolerance and effectiveness.
Listen to Your Body: Pay attention to how your body responds to different foods. Stomach discomfort during a workout indicates you may need a different type of fuel.
Simple vs. Complex: Avoid high-fat and high-fiber foods mid-workout, as they slow digestion and can cause stomach upset.

The Science Behind Mid-Workout Fueling

During exercise, your body uses stored carbohydrates, known as glycogen, as its primary fuel source. As your workout progresses, especially during prolonged or high-intensity efforts, these glycogen stores become depleted. This depletion can lead to fatigue, reduced performance, and mental fogginess, a state colloquially known as "hitting the wall". Consuming carbohydrates during your workout, in the right amounts and at the right times, helps to spare muscle glycogen and maintain a stable blood glucose level, ensuring your muscles and brain have a constant supply of energy.

The Importance of Easily Digestible Carbohydrates

Not all carbohydrates are created equal when it comes to intra-workout fueling. Opting for simple, fast-digesting carbohydrates is crucial. Complex carbohydrates, fiber, and high-fat foods slow down digestion, which can lead to stomach discomfort and divert blood away from working muscles. Easy-to-absorb options, such as those found in fruits, gels, and sports drinks, ensure that glucose reaches your bloodstream quickly for an instant energy boost.

The Role of Electrolytes and Hydration

When you sweat, your body loses fluids and vital electrolytes, such as sodium and potassium. Electrolytes play a critical role in muscle function and hydration. Replenishing them mid-workout can help prevent muscle cramps and maintain fluid balance, which is especially important during hot weather or intense sessions. Snacks and drinks containing electrolytes can be more effective than plain water for workouts exceeding one hour.

Top Contenders: What is a good mid workout snack?

For workouts lasting longer than 60 minutes, here are some excellent and easily digestible options to consider:

Bananas: Known as nature's energy bar, bananas are rich in carbohydrates and potassium, helping to prevent muscle cramps. The riper the banana, the simpler the sugars, which allows for faster absorption.
Energy Gels and Chews: Formulated for athletic performance, these provide a concentrated dose of fast-acting carbohydrates. They are highly portable and absorb very quickly, making them popular for endurance events.
Dried Fruit: Options like raisins, dates, and apricots offer a quick source of concentrated sugar and calories. Raisins, in particular, have been shown to be an effective performance booster.
Sports Drinks: These are a convenient way to get a combination of carbohydrates, electrolytes, and hydration in one go. Look for options with a 6-8% carbohydrate concentration for optimal absorption.
Honey Stix or Packets: A pure and simple source of glucose and fructose, honey can provide a rapid energy boost. It's an all-natural option that's easy to consume.
Jelly Beans or Gummy Bears: For a quick sugar hit, these can serve as a surprisingly effective energy source during a long effort. They are mostly pure sugar, with minimal fat or fiber to slow digestion.

A Quick Comparison of Mid-Workout Snacks


Snack Type	Pros	Cons	Best For
Banana	Natural, provides potassium, easy to carry	Can be messy, softer texture might not appeal to all	Moderate-intensity, prolonged workouts
Energy Gel/Chew	Fast-acting, portable, specifically formulated for athletes	Some find the taste unpleasant, can cause stomach upset if not used to them	High-intensity and long endurance events
Sports Drink	Hydrates and delivers carbs/electrolytes simultaneously	Can be high in artificial ingredients and sugar	Workouts over 60 minutes, especially in hot conditions
Dried Fruit (Raisins)	Natural, high in concentrated sugar and calories	Some are high in fiber, which can cause GI distress	Endurance events, can be eaten in small, consistent amounts
Honey Packets	All-natural, pure, and fast-absorbing simple sugars	Sticky, requires water to wash down	Quick, natural energy boost during exercise

Timing and Strategy for Mid-Workout Snacks

The timing and amount of your mid-workout snack depend on the intensity and duration of your exercise. For workouts lasting longer than 60 minutes, general recommendations are to start consuming carbohydrates about an hour in. The ideal carbohydrate intake is typically 30-60 grams per hour for endurance events. For strength training, a small amount of protein along with carbohydrates may be beneficial for muscle building and repair, though performance benefits from protein mid-workout are less certain for endurance efforts. It is best to practice your fueling strategy during training, not on race day, to see what works best for your body.

Conclusion: Fuel Your Efforts Wisely

Fueling your body correctly during a workout is a critical component of maximizing performance and achieving your fitness goals. By choosing easily digestible carbohydrates and, for longer sessions, prioritizing hydration and electrolyte replacement, you can maintain your energy levels and delay fatigue. Snacks like bananas, sports gels, and dried fruit are excellent options, but it's important to experiment and find what your body tolerates best. Remember, mid-workout nutrition isn't just for elite athletes; it's a tool for anyone looking to push their limits and feel strong throughout their exercise session.

For more expert advice on exercise nutrition and supplements, consult resources from the National Academy of Sports Medicine (NASM).

Note: The optimal fueling strategy depends on individual needs and workout specifics. Always listen to your body and consult with a healthcare professional or registered dietitian if you have underlying health conditions or specific dietary requirements.

Frequently Asked Questions

For exercise lasting over an hour, you should begin consuming carbohydrates around the 60-minute mark to ensure a continuous fuel supply and delay fatigue.

Energy gels are specifically formulated for rapid absorption and are highly portable, making them ideal for high-intensity endurance athletes. Bananas offer a natural, slower-releasing energy source and vital potassium, which is suitable for many endurance workouts.

A traditional, high-protein bar is generally not recommended for mid-workout fuel as its higher fat and fiber content can slow digestion and cause stomach discomfort. A small amount of protein with carbs can help with muscle repair, but prioritizing easily digestible carbs is more important during the exercise session itself.

Nausea can occur from consuming too much food at once, eating food that's too heavy or high in fiber, or exercising too intensely after eating. If this happens, try smaller, more frequent carbohydrate servings or opt for a sports drink instead of solid food.

Electrolytes are very important for maintaining hydration and preventing muscle cramps, especially during long, intense workouts where you sweat heavily. Including them through a sports drink, coconut water, or a snack with some salt is crucial for optimal performance.

Yes, jelly beans or gummy bears can be effective for a quick energy boost. They are primarily simple sugars, which are easily digested and absorbed. They lack other nutrients, but they serve the specific purpose of providing accessible glucose during intense exercise.

For strength training, a combined carbohydrate and protein source is often recommended. A small, simple snack like a half banana with a scoop of whey protein mixed in water could be effective. The key is to keep it light and easy to digest to avoid feeling heavy.