Whether you’re hitting the heavy bags in Muay Thai, rolling hard in Brazilian Jiu-Jitsu (BJJ), sharpening your jab-cross combos in boxing or just hitting the gym for a quick workout, one thing’s for sure: your performance in training is only as good as your fuel. Pre-workout nutrition is essential to help martial artists perform at their peak, especially for those training after a long day at work or school.
The good news? You don’t need fancy supplements or hard-to-find health foods to get energized for your session. Singapore’s supermarkets like NTUC FairPrice, Cold Storage, Giant, and Sheng Siong are packed with quick, convenient, and effective snack options that can power your workouts—whether you’re stepping onto the mats or into the ring.
In this article, we’ll break down some of the best pre-workout snacks for your workouts, all easily found in your local supermarket!
Why Pre-Workout Nutrition Matters For Athletes
Before we dive into the snacks, here’s a quick breakdown of why pre-workout food is crucial for martial artists:
- Boosts Energy: Most sports in general require both aerobic and anaerobic effort. A light, balanced snack provides the fuel you need to go hard without burning out.
- Preserves Muscle: Especially in combat sports like BJJ and Muay Thai, where you’re using full-body strength, proper nutrition ensures your body doesn’t tap into muscle for energy.
- Improves Mental Sharpness: Reactions, timing, and focus are critical in combat sports, tennis, and even everyday training. The right pre-workout foods help keep you mentally alert and agile.
The key is to eat 30 to 60 minutes before training. Go for something light, digestible, and balanced—think quick carbs, moderate protein, and minimal fat or fiber to avoid stomach discomfort.
Top Pre-Workout Snacks Easily Found In Singapore’s Supermarkets
Here’s a list of practical, affordable, and tasty pre-workout snacks you can grab off the shelves in Singapore. Each one includes tips for martial artists and why it works.
1) Bananas Paired With Low-Fat Yogurt
Bananas and low-fat yogurt fuel intense training with fast carbs, potassium to prevent cramps, and protein to keep muscles performing.
- Where To buy: Found in all supermarkets, including FairPrice and Sheng Siong.
- Why It Works: Bananas offer fast-digesting carbohydrates and potassium, great for preventing cramps. Pairing it with low-fat yogurt gives you a protein boost to sustain muscle performance.
- Best For: HIIT sessions, Muay Thai pad work, high-intensity boxing drills, or a long BJJ sparring session.
2) Wholemeal Bread With Peanut Butter
Wholemeal bread with peanut butter delivers lasting energy, protein, and healthy fats—perfect for extended training sessions.
- Where To Buy: Try Sunshine or Gardenia wholemeal loaves from NTUC or Giant.
- Why It Works: Wholemeal bread gives slow-burning carbs for sustained energy, while peanut butter provides a small dose of protein and healthy fats—just don’t overdo the PB.
- Best For: Long classes or two-hour training blocks that combine technique and sparring.
3) Hard-Boiled Eggs And Fruits
Eggs paired with fruits offer a quick, protein-packed snack ideal for fast-paced, explosive training sessions.
- Where To Buy: Most supermarkets sell pre-boiled eggs and grab-and-go fruit packs.
- Why It Works: Eggs give you protein, and pairing them with apples, grapes, or sliced pineapple ensures you get a fast carb source. This combo is simple, filling, and great on the go.
- Best For: Boxing footwork drills, shadowboxing, or short, explosive sprint intvervals.
4) Onigiri (Japanese Rice Balls)
Onigiris deliver quick carbs and protein in a light, convenient snack—perfect fuel for intense BJJ rolling sessions.
- Where To Buy: Look for them in the cold sections at Don Don Donki, Cold Storage, or 7-Eleven.
- Why It Works: Onigiris are a perfect blend of fast carbs (white rice) and protein (tuna, salmon, or chicken fillings). They’re convenient and light enough to eat even 30 minutes before training.
- Best For: BJJ rolling days, or even friendly team matches where you’ll need consistent energy without feeling heavy.
5) Oatmeal With Honey Or Banana
Oats with honey or banana offer steady energy and a quick boost—ideal for early morning Muay Thai or boxing workouts.
- Where To Buy: Instant oatmeal packs from Quaker (opt for the less sugar option) or house brands, plus honey or fresh fruit.
- Why It Works: Oats provide complex carbs to keep your energy stable, while honey or a banana gives a quick sugar boost to get you going fast.
- Best For: Early morning runs, Muay Thai or boxing training sessions before breakfast.
6) Protein Bars
Protein bars with low fat and at least 15g of protein (like Quest or MyProtein) are a quick, smart choice for busy professionals training after work.
- Where To Buy: FairPrice, Guardian, Watsons, or online retailers like RedMart.
- Why It Works: While some bars are just glorified candy, others (like Quest, Grenade, or MyProtein bars) offer a decent protein-to-carb ratio. Go for ones with under 10g of fat and at least 15g of protein.
- Best For: Busy professionals heading to training straight after work.
7) Rice Crackers + Hummus Or Cheese Wedges
A light, crunchy snack with quick carbs and just enough protein and fat to fuel evening boxing or BJJ without feeling heavy.
- Where To Buy: Popular brands like Tao Kae Noi or Meiji rice crackers, with Laughing Cow cheese or Sabra hummus.
- Why It Works: A crunchy, savory option that provides quick-digesting carbs and a touch of protein/fat for satiety without bloating.
- Best For: Evening sessions like boxing or BJJ sessions where you want something light and satisfying.
Don’t Forget About Hydration!
Pre-workout hydration is often overlooked. Make sure to drink 300–500ml of water 30 minutes before training—especially important for Muay Thai and BJJ, where sweat loss is intense.
For those who sweat a lot or train in a humid gym, consider adding a zero-calorie electrolyte tablet to your water. These are also available at Watsons and Guardian.
Tips For Eating Before Martial Arts Classes
- Timing Matters: Try to eat 45–60 minutes before training. For smaller snacks (like bananas or yogurt), 30 minutes is fine.
- Keep It Light: You don’t want food sloshing in your stomach during sparring or pad work.
- Experiment: Everyone’s body reacts differently. Try different snack combos and note how you feel during and after class.
- Listen To Your Energy: If you often feel lightheaded or fatigued halfway through training, your pre-workout snack may not be enough.
Final Thoughts: Fuel Like A Fighter
Training in martial arts goes beyond just about throwing strikes or hitting submissions—it’s about preparation, both mentally and physically. Your performance during those rounds starts way before you step into the gym. The right pre-workout snack can be the difference between dragging your feet and dominating the mats.
So the next time you pop by NTUC or 7-Eleven before class, skip the candy and energy drinks. Grab something from this list and give your body what it really needs—clean energy, real nutrition, and fight-ready fuel.
Whether you’re a weekend warrior, a beginner learning the ropes, or an amateur fighter prepping for your first match, smart pre-workout snacks are part of training smart. Want to take the next step in your journey? Visit any of our Evolve MMA outlets and try out our free complimentary classes now!
Book your complimentary trial class with our World Champions below!
If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:
Evolve MMA (Far East Square)
26 China Street
Far East Square #01-01
Singapore 049568
Phone: (65) 6536 4525
Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: (65) 6536 4556
Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: (65) 6288 2293
Evolve MMA (Star Vista)
1 Vista Exchange Green
#02-26A The Star Vista
Singapore 138617
Phone: (65) 6539 9590
