26 PRE AND POST-WORKOUT SNACKS TO BOOST YOUR ENERGY

Have you ever stopped halfway through your workout due to fatigue? Are you looking for ways to avoid such in the future? The secret is to fuel up before and after working out with the best workout snacks. With so many tasty and filling options, deciding which is better can be overwhelming, but luckily, this breakdown may help.

What To Look for in Workout Snacks

How do you choose pre and post-workout snacking options? It’s like fueling up your car before driving. You need to eat 30-60 minutes before, making sure you consume carbohydrates as the main component as you supplement with protein, fat, and fiber. Carbs are not only easier to digest, but they are your muscles’ ready source of energy.

If your workout is more intense, you can add protein and fiber to keep you full longer. As for a good post-workout snack, you can always go right with complex carbohydrates and proteins. Such slow-burning nutrients help not only restore your energy but also help in recovery and muscle repair.

Pre-Workout Snack Ideas

Are you finding it challenging to start your workout? Or are you struggling to complete your sets? You may have issues finding the right foods to eat before working out. What you should eat depends on your needs for the day. For instance, if you need the stamina for cardio exercises, then you should avoid high-sugar snacks that leave you crashing in less than 20 minutes.

Proper nutrition is important to increase performance, prevent fatigue, and slow down protein breakdown (if you want to maintain or increase your gains). Therefore, for maximum results, the best pre-workout snack should be filling, easy to digest, and, most importantly, provide the energy you need before starting your workout.

Which macronutrients do you need? Quick carbs like fruits go a long way during strength training, while slow carbs like whole grains and oats are important for endurance exercises. On the other hand, you need slow fats like nut butter for long-lasting energy during cardio. If you are unsure which pre-workout snacks to choose, the following are tasty options that tick all these boxes.

1. Fruits

Do you love apples, bananas, cherries, pears, strawberries, mangos, or other juicy fruit? They are rich in carbs, antioxidants, and vitamins and help you hydrate. A plus is that they are portable and easy to eat and digest.

2. Oats

Oats' complex carbs are a game changer, making them one of the best pre-workout snack ideas. The fiber keeps you full for hours, while the proteins are excellent for your muscles.

3. Dried Fruits

Look no further if you need simple carbohydrates that are easy to digest. Dried fruits fuel you up and contain minerals that boost your bone functions. You can snack on any of your favorites for a healthy dose of sugar and carbs.

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4. Low-Fat Yogurt and Berries

Yogurt and berries provide the carbs and proteins that make them good pre-workout snacks You are sure of a tasty meal that will keep you energized, and the antioxidants from the berries will prevent soreness and inflammation.

5. Whole-Grain Crackers and Cheese

Adding low-fat cheese to your crackers makes a good pre-workout snack. The carbs from the crackers make you more energetic, and the protein from the cheese leaves you satisfied for longer.

6. Whole-Wheat Toast and Nut Butter

Spreading nut butter on whole wheat toast makes for another healthy combination of carbs and proteins. Whole grain bread is a complex carbohydrate, while nut butter contains proteins that protect your muscles from breakdown.

7. Low-Sugar Cereal

Cereal comes to mind when you think about breakfast, but to make it great as a pre-workout meal, make sure that it is low in sugar and combine it with low-fat or skim milk and fresh fruits. You will love how filling it is and how much it fuels you up.

8. Bagel and Cream Cheese

With only half a bagel and a tablespoon of cream cheese, you have a quick snack that is energy and protein-rich to help boost your performance and build your muscles.

9. Granola Bars

Are you running late, making it impossible to eat healthy sports snacks? Don’t worry, you can always grab a granola bar to munch on. It is a quick and portable snack yet is packed with complex carbs that provide energy all through your workout.

10. Veggie Omelet

If you have 2-3 hours to spare before getting active, you can customize a veggie omelet for a healthy pre-workout meal. Eggs are an excellent source of proteins, and veggies like kale add fiber and nutrients needed for a balanced meal.

11. Noodles

Noodles or ramen are favorites because they are easy to make. They contain carbs for the energy boost you need but remember to consume them in moderation and avoid the spicy versions, which can cause heartburn and muscle cramps.

12. Rice

Rice is a complex carb that digests slowly. It contains vitamins and minerals that make it one of the top healthy sports snacks. Rice is also very versatile, as you can combine it with proteins like beans.

Post-Workout Snacking Ideas

Working out is strenuous. You are tired, dehydrated, and hungry afterward, so you need a healthy snack to restore your energy and repair your muscles. Before you clean up and go about the rest of your day, there is an important aspect to take care of your snack.

What workout snacks you choose depends on how intense the session was and what you feel your body needs to achieve its goals. The right snack will improve your recovery, reduce muscle fatigue and inflammation, and promote stronger muscles. Consider a combination of carbs, proteins, and healthy fats for the best results.

While carbs like fruits and whole wheat replenish your glycogen stores, proteins like nuts and seeds provide amino acids for muscle growth and repair. Lastly, fats support stable energy levels, curb inflammation, and boost your recovery. Based on your body’s needs, here are the top options for making healthy snacks after a workout.

13. Whole Wheat Tortilla with Peanut Butter

Peanut butter is a go-to because it is a rich source of healthy fats, proteins, and carbs; you are sure it will help in muscle recovery. Also, spreading it on a whole wheat tortilla, a complex carb rich in fiber, makes a perfect combo.

14. Raw and Roasted Nuts

Do you need yummy snacks to munch on while on the go? Raw or roasted nuts are some of the best options. They are not only filling after your workout but also contain the fats, carbs, and proteins you need to heal.

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15. Apple with Almond Butter

Everyone loves the tasty goodness of apples, and the best part is with almond butter. You get great taste and texture thanks to the crunch. You are sure of proteins and antioxidants to replenish your energy and prevent inflammation.

16. Peanut Butter Banana Protein Smoothie

Protein shakes are a favorite post-workout snack that every fitness enthusiast swears by. Mixing peanut butter, bananas, and water means you can rehydrate, and consume proteins and valuable nutrients all in one.

17. Nut Butter and Banana on Rice Cakes

Bananas contain natural sugar and carbs, while nut butters offer proteins, and rice cakes are a source of carbs. This is a nutrient-packed post-workout snack your body needs after an intense workout session.

18. Bagel with Egg Whites

Eggs never fail when you are looking for a post-workout snack or meal. They contain proteins and amino acids, and when paired with bagels, you get a healthy, fiber-rich filling snack after your activity.

19. Lean Meat

Your muscle craves the amino acids that lean meat provides. It is your go-to if you want to prepare a healthy meal and the best part is that the protein goes a long way to build your muscles.

20. Whole Wheat Bread with Tuna

Imagine a more filling snack than a sandwich. It is a fast snack you can eat on the go, and your body will appreciate the added carbs and proteins.

21. Cottage Cheese Bowls

After an intense workout, your body requires proteins to restore the worn-out muscles and cottage cheese makes a great snack for that. Since it is low on carbs, you can pair it with options like whole grain foods.

22. Chocolate Milk with Almonds

If you are a fan of tasty chocolate milk you will be excited to know that it is also among the good after-workout snacks since it is rich in proteins. Make sure that it is low-fat, and pair it with treats like almonds and peanuts for extra fiber and proteins.

23. Pita and Hummus

Another protein plus carbs powerhouse is whole wheat pita and hummus. The pita is a slow-release source of energy and makes a tasty treat when paired with hummus.

24. Egg Scramble

There are so many ways to prepare eggs; if you love them scrambled, you are sure of a rich source of protein that helps your muscles recover after working out.

25. Chicken Hash

Chicken meat is a healthy source of proteins, and you can cook it after a workout to make a tasty meal. To make it a fully balanced diet, consider adding carbs and veggies to the plate.

26. Protein Bar

If you are in a hurry, you can always carry a protein bar to munch on to boost your energy. It is readily available and portable, so you can have it when you need a protein boost.

Improve Your Workout Experience!

There are so many options when it comes to the best snack before a workout and after it. The choice now narrows down to your preferences and needs. Remember that it must contain healthy fat, proteins, carbohydrates, and fibers. Well-selected snacks will leave you satisfied and rejuvenated to complete your workout and help in your muscle recovery afterward. And don’t forget to hydrate and properly space your meals before and after the workout.