While there are benefits to exercising on an empty stomach, sometimes you need a little bit of fuel to get you through a tough or strenuous workout – no one wants to get sick or feel faint in the middle of their workout!
And of course, it’s important to eat after exercising to aid in muscle building and toning while replenishing lost energy.
This article lists pre-workout snacks, as well as post-workout snack ideas so you have plenty of healthy snack options to choose from before and after you work out.
Here Are 20 Healthy Pre- and Post-Workout Snacks Ideas to Keep You Fueled and Performing at Your Best:
These snack ideas will give you a fresh spin on healthy food options that you can eat before your next workout or after you’re done. These healthy snacks are nourishing and full of protein and energy-boosting ingredients to give your body the fuel it needs.
The best part about these workout snack ideas is that they can be easily modified based on your dietary needs and preferences. Have fun seeing what fun and yummy snacks you can create from the ideas below! Enjoy!
10 Pre-Workout Snacks Ideas
These pre-workout snacks are perfect for the nutrition and energy you need to fuel your workout, whether you’re hitting the gym, the yoga mat, or going out for a run.
Just be sure to plan ahead so your body has time to digest your pre-workout snacks before you start your workout.
1. Banana with Peanut Butter
Slice up a banana and top it with peanut butter (or almond butter!). You’ll get a good dose of potassium from the banana, plus energy and protein from the carbs.
2. Hard-boiled Eggs
Keep some hard-boiled eggs in the refrigerator and eat a few before working out for some added protein.
3. Avocado Half with Sesame Seeds and Sriracha
Eat an avocado half for a dose of healthy fats, and add a sprinkle of sesame seeds for more healthy fats and a boost of energy. Add a little sriracha on top for flavor (optional).
4. Multigrain Waffle with Peanut Butter
Toast a waffle (or gluten-free waffle) sustained energy from the carbs and top it with a tablespoon of peanut butter. Sprinkle some flax seeds on top for added nutrition. Add a little sweetness with a teaspoon of honey or agave nectar.
5. Pita Chips and Hummus
Chickpeas will give you some protein to fuel your workout. If you’re not a fan of pita chips or you need to go the gluten-free route, try some cucumber or carrot slices or gluten free crackers.
6. Oatmeal
Oats keep you full and give you energy to get you through a tough workout without making you feel weighed down or bloated. Add blueberries on top for a burst of flavor and antioxidants. You can even make overnight oats the night before for an easy to grab snack on the go.
Learn how to make overnight oats for yourself in this 5 Overnight Oats Recipes video tutorial
7. Handful of Trail Mix
Make your own trail mix out of heart healthy nuts such as almonds, walnuts and pistachios. Add some raisins, pumpkin seeds, and even some dark chocolate chips to the mix for a satisfying blend of textures and nutrients.
8. Fruit Smoothie
Use almond milk or coconut water for the base, a handful of greens, and some frozen fruit for sustained energy and hydration.
9. Greek Yogurt Parfait
Layer Greek yogurt with puffed rice cereal, flax or hemp seeds, and diced fruit such as peaches or plums. Drizzle with pure maple syrup if you have a sweet tooth.
10. On the Go?
Grab a healthy protein bar like GoMacro’s macrobars, or Kind Bars that offer a healthy protein-packed snack.
10 Post-Workout Snack Ideas
These post-workout snacks are perfect for on-the-go nutrition to help your body recover and give it the nutrients it needs after your workout.
These snack ideas are also easy, quick to make, delicious, and can also be altered based on dietary needs.
1. Protein Smoothie
Stock up on frozen fruit such as pineapple, bananas and cherries. Add a handful of spinach and a tablespoon of flax seeds to your favorite protein powder. It’s important to give your body protein after working out to help your muscles recover.
2. Apple with Peanut Butter
Slice up an apple and top it with a tablespoon of your favorite nut butter (peanut, almond, sunflower, etc.) for an energy boost without a ton of calories. Add cinnamon for heart health and yummy zero calorie flavor.
3. Cheese and Crackers
Grab a handful of multigrain or gluten-free crackers and a wedge of brie or a wheel of Babybel cheese for a delicious, satisfying treat. Vegan? Munch on some yummy cashew cheese instead!
4. Southwestern Egg Scramble
Prepare scrambled eggs and top with salsa, shredded chicken and sliced avocado. Vegan? Make it a tofu scramble, skip the chicken, and add more veggies like spinach and jalapenos!
5. Egg Salad Lettuce Wrap
Eggs are a great source of protein to build muscle and fuel your body after a hard workout. The lettuce will give you a satisfying crunch and is a much lighter (and gluten-free) alternative to bread.
6. Turkey Rollups
Put a slice of lean turkey breast on a leaf of bibb lettuce with a slice of tomato and avocado and roll it up. The turkey breast will give you protein and the avocados provide a dose of healthy fats. Add a bit of brown or Dijon mustard for added flavor.
7. Tuna Salad
Make your favorite tuna salad recipe into a sandwich or lettuce wrap for a big dose of protein. Add chopped celery and/or apples to the mix for an extra crunch!
8. Chia Seed Pudding
This requires extra prep time. Mix 2 tablespoons chia seeds with 2 cups coconut milk and your favorite add-in’s (diced fruit, shredded coconut, dark chocolate chips, etc.) in a small covered bowl or mason jar, and place in the fridge overnight.
9. Green Juice
Juice a cucumber, few stalks of celery, pineapple and a half of an apple for a healthy and delicious dose of hydration.
10. On the Go?
Grab a handful of almonds for an under 200-calorie snack loaded with protein and healthy fats to replenish and refuel.
These Healthy Snack Ideas Will Power Your Body Pre- and Post-Workout
Keeping your energy levels up during your workout, and replenishing lost electrolytes and nutrients after are two extremely important steps to staying safe and healthy while giving you the results you want.
Remember: you can always substitute items based on food allergies and lifestyle choices. For example, coconut milk yogurt is a great alternative to Greek yogurt, and tofu is an easy vegetarian protein substitute for any meat items.
Enjoy and bon appetite!
Have any favorite snacks you’d like to share with us? Please share in the comments below – we love hearing from you.
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