Pre And Post Workout Snacks

Pre And Post Workout Snacks << Go Back

Pre-Workout Snacks:

Having a pre-work out meal is extremely important if you want to have a successful workout. The purpose of a pre-workout meal is to help fuel your body and bring up your blood glucose levels which adds energy to your body. It also allows you to gain muscle, burn fat, and allows for a quick recovery. It is recommended to have a pre-work out snack 30 to 60 minutes before you start your workout. Now you’re probably wondering “what are the best pre-workout snacks”?

So we put a list of 15 pre-workout snacks that will allow you to accomplish your best workout!

1. Whole Wheat Toast with Sliced Bananas

For a quick carb fuel up to give you a burst of energy; slice up a banana just enough to cover your brown toast and sprinkle a dash of cinnamon for a little spice.

2. Greek Yogurt & Trail Mix

Getting ready for a run? Have 1 cup of Greek yogurt and sprinkle it with some nuts and dried fruit.

3. Oatmeal & Fresh Fruit

Looking for a workout buddy? A bowl of oatmeal topped with some fruit is a perfect pre-workout meal that will allow you to have energy throughout your workout.

4. Apple Wedges

Craving some candy? A sliced apple is perfect for those workout sugars while settling your sweet-tooth.

5. Yogurt Parfait

Want something different? Have ¼ cup of non-fat yogurt with ½ cup whole grain cereal and ½ cup of fresh berries.

6. Fruit Shake

Looking for a sweet energy boost? Blend 1 cup of protein powder, ½ cup of ice, and 1 cup of frozen berries.

7. Fruit Cup

Want to keep it simple and easy. Combine 1 cup of your favorite fruits.

8. Dried Fruit

On the go . . . not to worry? Have ¼ cup of your favorite dried up berries.

9. Eggs on Toast

Feeling a little hungry after work? Have 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast and feed your hunger while gaining some energy for your workout.

10. Veggie Omelet

Not just for breakfast!  Combine 2 whole eggs, 1 teaspoon of water cooked with 1 cup of seasonal veggies.

11. Fruit & Cottage Cheese

Do you love cheese? ½ cup of cottage cheese with ½ cup of fresh pineapples, berries or melon.

12. Sports Drink

On the go? Fuel up on an 8-ounce low sugar sports drink for the days when you just do not have enough time!

13. Green Salad

Need something fresh in your diet? Have 1 cup of salad fresh, assorted veggies and 1 hardboiled egg and drizzle it with some fresh lemon juice and salt.

14. Protein Smoothie

Blend 1 cup of protein powder, ½ cup of ice and a banana for the perfect sweet protein smoothie.

15. Fruit & Nut Bar

Are you feeling a little nutty? Pick up a fruit and nut bar which you can find at your local grocery store.

Post-Workout Snacks:

After an intense gym season it is important to have a post-workout snack to restore energy and build muscle. It is also important for to refill and store your glycogen and helps repair the tears in your muscles. In order to restore energy, muscle, joints and more it is important to have a post-workout snacks. This allows you to regain those vitamins and nutrients for an ideal recovery so you are ready for your next workout. Now you’re probably wondering “what are the best post-workout snacks”?

We have put a list of 15 post-workout snacks that will allow you to accomplish your best workout!

1. Protein Pancakes

Who doesn’t love pancakes? ½ cup of egg whites, ¼ cup of raw oats, ¼ cup of cottage cheese and ½ cup scoop of protein powder. Top it with fresh berries and bananas.

2. Milk Shake

Do you have a sweet tooth? Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low-fat chocolate milk blended with ice.

3. Green Shake

Many coaches recommend an 8-ounce green drink to re-build your energy after a workout.

4. Banana & Milk

Want something simple? One medium sliced banana with 1 cup low fat milk.

5. Protein Bar

For something quick and easy have a store bought protein bar. Just make sure you look at the sugar content.

6. Tuna & Crackers

Add two spoonfuls of tuna salad to a handful of whole grain crackers for a simple and tasty snack.

7. Bagel with Egg Whites

Feeling a little hungry? Have a medium sized whole grain bagel with 2 egg whites.

8. Milk and Cereal

Cereal is a great snack for any time of day. Have 1 cup of your favorite whole-wheat cereal and 1 cup of low fat milk.

9. Chocolate Milk

Who doesn’t love a tall cold glass of chocolate milk? Have one cup of low fat chocolate milk.

10. Pita & Hummus

One pita with two spoonfuls of humus is the perfect post-workout snack.

11. Scrambled Egg

Craving some breakfast? Have 2 to 3 whole eggs scrambled with handful of veggies.

12. Yogurt & Fresh Berries

Need something light and fresh. Have 1 cup of Greek yogurt and sprinkle it with some nuts and dried fruit.

13. Apples with Peanut butter

Need a low calorie post workout snack. Slice up one medium sized apple with a tablespoon of peanut butter.

14. Carrots & Hummus

For all you hummus lovers. Have 20 baby carrots with two tablespoons of hummus and only 140 calories!

15. Turkey Sandwich

Who doesn’t love sandwiches! A simple turkey sandwich with lean turkey, lettuce and tomatoes is a perfect way to satisfy your hunger.



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