18 Genius (and Nutritious) Snack Ideas for Pre- and Post-Workout Fuel
Just like a car, your body needs fuel to help it function throughout your workout routine. However, not all foods are created equal. If you want to get the most out of your exercise regimen, carbs and protein need to be consumed at the right times. What are the best pre and post-workout snacks?
We run through the top picks to keep you at peak performance.
When to Eat Pre and Post Workout Snacks
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According to the American Heart Association, the best times to eat are two hours before you exercise and 20 to 60 minutes after your workout is complete. This can ensure that the foods you consume work in your favor.
Also, if you choose to include protein or saturated fats in your pre-workout snack , they advise that you keep the amounts low. “These types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.” Here are top picks on exactly what to eat before and after workouts.
Before Workout: Avocado Toast
Whole grain avocado toast is the perfect pre-workout snack for two key reasons—whole grain bread is a healthy carb that will give you energy throughout exercise and avocados are rich in potassium and magnesium, which can help to ward off muscle cramps!
Before Workout: Oatmeal With Fruit
Whole grain oatmeal and fruit are both complex carbs that can keep your blood sugar at a good level throughout your workout. This makes this snack another fine choice to sneak in a few hours before your workout!
Quick Tip: If you’re looking to avoid a hot meal before your workout, consider making overnight oats with protein powder. This can be a quick and easy way to get you moving in the morning and keep you feeling cool at the same time!
Before Workout: Parfait
Parfaits are simply the best! The combination of Greek yogurt, fresh fruit, granola, and healthy nuts like almonds and cashews is not only tasty, but it can be an additional simple and effective pre-workout meal.
Before Workout: Power Muffins
Kodiak Cakes has a fantastic line of muffin mixes that are all made with whole grain flour and are packed with protein. This makes for a great pre-workout meal because you get the carbs you need to fuel your workout and the protein to keep you full throughout your training session.
Before Workout: Protein Waffles or Pancakes
Protein mixes don’t stop at muffins! Many companies also make a delicious line of protein flapjack and waffle mixes. I love using buttermilk protein mix and combining it with fresh blueberries to make some sweet and energizing pre-workout snacks. Blueberries are also high in manganese, which helps with blood sugar regulation.
Before Workout: Fruit And Cottage Cheese
Cottage cheese and fruit is another filling choice that is easily digestible, so it won’t slow you down during your workout. When picking fruits, look for potassium filled options like apricots, bananas, and pomegranates.
Before Workout: Fruit Smoothies
Berries, bananas, and apples are simple carbohydrates that can be a fantastic fuel for your workouts! Add in some sugar and protein with a dash of milk and a smoothie can be a great pre-workout beverage!
Before Workout: Trail Mix
Trail mix that includes cashews, almonds, apricots, and raisins can be a spectacular pre-workout snack, thanks to the high amount of vitamins and minerals in these foods. Just like an energy drink can help with cramps, this snack combo contains the same electrolytes to ward away post-workout pangs.
After Workout: Fried Egg Sandwich
If you’re looking for a light, yet filling meal after your big workout, an English muffin, a fried egg, cheese, and avocado sandwich is a treat for the tastebuds and for your recovering body! The avocado can help to prevent cramping, the protein from the eggs and cheese can build muscle, and the carbs can help with recovery.
After Workout: Chaffles
Another fantastic protein filled meal is chaffles. In case you don’t know, this is the perfect combination of egg and cheese, cooked in a waffle iron. Top with nut or sunflower butter, cottage cheese and fresh fruit, or chicken salad for a powerhouse meal.
After Workout: Cloud Bread With A Nut Butter And Fruit Spread
In case you are wondering, cloud bread is another bread alternative that is made from egg whites, cream cheese, and cream of tarter. If you add in vanilla extract to this combination, you can create a fluffy and sweet pastry that perfectly pairs with nut or sunflower butters, and fresh fruit. This can give you the big protein boost you need to grow and repair your muscles after your workout is over.
After Workout: Chicken Salad Sandwich
Carbs and protein are the ideal combination to eat after a hard workout. This makes a chicken salad sandwich a refreshing choice. Better yet, this is a cool dish. After an intense workout, hot food can many times be unappealing, making this an excellent option!
Get the Recipe: Instant Pot Chicken Salad
After Workout: Breakfast Tacos On Protein Waffles
Scrambled eggs, cheese, bacon, and salsa all perched on a waffle or chaffle taco is a combination that’s pretty hard to resist after a long workout. This can be a spectacular way to refuel and keep you powered up throughout the rest of your long day.
After Workout: Breakfast Burrito
Speaking of eggs, another classic post-workout meal is a breakfast burrito. You get protein from the eggs, bacon, and sausage, breakfast potatoes and the tortilla provide the carbs you need for a quick pick me up, and grilled veggies can pump up your vitamins and minerals.
After Workout: Peanut Butter And Banana Sandwich
Bananas are another potassium powerhouse and peanut butter is brimming with magnesium and calcium, which can battle those post workout cramps. Drizzle on some honey for additional carbs and sweetness, and you will be golden to conquer the rest of your day!
After Workout: Protein Balls
Similarly, protein balls are a delicious combination of oats, nut butter, honey, flaxseed, and chocolate chips. These are sure to give you some zip in your step after any long exercise session and they are perfect for people on the go!
Get the Recipe: PB&J Protein Balls
After Workout: Apple Slice Sliders
For the folks watching their starch intake, apples can be a great alternative because they still provide you with complex carbs to fuel you up post-workout and when you add in peanut butter, you get the protein you need to build muscle. They’re also just downright tasty!
