There's nothing wrong with starting your workouts with a little snack, especially when you need a little something for extra boost of energy. But instead of sipping on energy drinks or munching on power bars, here are some other snacks and drinks alternatives:
Cooked rice flavored with a bit of honey makes a good energy-delivering, restorative snack for endurance athletes like cyclists.


Researchers from the Appalachian State University's Human Performance Lab recently found that endurance cyclists performed just as well when they consumed bananas as they did when they drank a sports drink.
Athletes can benefit from the calories and potassium, as well as the antioxidants, fiber and vitamin B.

Chocolate Milk

Research found that low fat chocolate milk works far better sports drinks. That's because low fat milk has all three components required for proper sports recovery: carbohydrates, in the form of lactose; the electrolytes potassium and sodium; and protein, from casein and whey.

Coconut Water

This low-cal, all natural beverage is enough to keep you going for moderate activity or gym sessions under an hour.


A study on trained cyclists found that raisins can help athletes sustain their energy and performance when eaten as a pre-training snack. Other kinds of dried fruit like figs and pears are particularly great because of their high carbohydrate content.


Unlike endurance athletes, regular gym goers don't necessarily need the electrolytes and carbohydrates that come from a sports drink. So any low-calorie drink with 100 milligrams of caffeine (black iced coffee or strong tea) will work just fine.