Pre and post workout snacks are important parts of the fitness journey. This post will give you many options for what to eat pre and post workout.
Have you finally decided to take the leap and start working out this year? Do you have fitness goals? Are you wondering what to snack on before and after working out? Well, you have come to the right place! In this post, I will be sharing what to eat pre and post workout.
Before becoming a certified nutritionist, I was an athlete for many years. I ran track for seven years and continued to work out when I stopped running track. During my track days, I did not know how to fuel my body to perform well. The thought of fueling my body with whole foods which included adequate protein and carbohydrates never crossed my mind. Nutrition was never talked about, even when I ran track in college. I really wish I knew then what I know now! It would have changed the game for me and I would’ve been a way better athlete. Now that I fuel my body mainly with whole organic foods, I am even stronger than I was before.
I want to help you reach your fullest potential. Whether you plan to crush it at the gym a couple of times a week or do amazing home workouts, these eleven snacks will help you feel nourished and energized. I will be sharing four amazing pre workout snacks for energy, which include pre workout snacks for muscle gain. I will also be sharing seven healthy post workout snacks.
This post is all about pre and post workout snacks.
BEST PRE AND POST-WORKOUT SNACKS
Here we go! Here are some amazing pre and post workout snacks. These snacks are not to be substituted for breakfast, lunch, or dinner. These are meant to be light snacks that replenish your energy and feed your muscles until you can eat your next meal. Keep in mind that a pre workout snack isn’t always necessary depending on when you ate your last meal.
PRE WORKOUT SNACKS FOR ENERGY
Pre-workout snacks can be enjoyed about 30 to 60 minutes prior to working out. They will provide your body with the energy it requires to perform well at the gym. Additionally, it is important to understand that everyone is different and has different needs. Listen to your body. Don’t force yourself to have a pre workout snack if you still feel full from your previous meal.
Banana and nut butter
One of the best pre workout snacks for energy is banana and nut butter. It doesn’t matter what nut butter you choose to include in your pre workout snack. You can choose almond butter, cashew butter, pecan butter, or even hazelnut butter.
Banana is a great source of carbohydrate. It is also a fast-digesting carbohydrate, so it will give you a quick boost of energy. This makes bananas one of the best pre workout foods to eat. Nut butter is a good source of healthy fats and protein so pairing it with banana will make it an even more nourishing snack.
Feel free to snack on a banana by itself as your pre workout snack because, as I stated before, it is a fast-digesting carbohydrate that is great for a quick boost of energy. Pairing the banana with nut butter won’t allow it to digest as quickly. See what works for you and your specific body needs!
Rice cake and avocado
Not only is avocado along with rice cake delicious, but it is also a great pre workout snack. To make this snack, grab one or two rice cakes and then smash half of an avocado on top. Rice cakes provide quick-digesting carbohydrates while avocado provides healthy fats.
This snack is meant to be a quick snack, so there’s no need to add additional ingredients unless you want to. You can choose to sprinkle some hemp seeds on top or switch out the avocado for hummus.
Eggs consist of both protein and fats making them great pre workout snacks for muscle gain. Hard-boiled eggs are easy to prepare and easy to bring with you as an on-the-go snack. Having a boiled egg or two prior to a workout is great because it isn’t a heavy snack that will make you feel uncomfortable when it’s time for you to work out.
Apple slices and nut butter
Apples are a great source of carbohydrates and as I mentioned before, nut butter is a great source of protein. Carbohydrates and protein are important for building muscle (if that’s one of your fitness goals).
For this snack, all you have to do is slice up one apple and then pair it with one tablespoon of nut butter. Dip the apple slices into the nut butter or spread it on as you would with a sandwich and enjoy!
HEALTHY POST WORKOUT SNACKS
Now, I will talk about healthy post workout snacks. Eating carbohydrates and protein after a workout is important for muscle repair and growth. It also helps to improve recovery.
Even if you aren’t hungry enough for a meal right after your workout, you can still enjoy a snack. You can enjoy your post workout snack right after working out or 15 to 30 minutes after your workout. If you plan to eat a meal soon after working out then a post workout snack may not be necessary.
Green protein smoothie
Having a green protein smoothie after a workout is a great way to replenish nutrients and help your muscles recover. To make a green protein smoothie you will need to add a few ingredients to a blender. You can add one or two types of fruits, a scoop of greens powder, and a scoop of protein powder.
A post workout shake is the perfect snack after working out and it is one of the best post workout snacks for muscle gain. One of the great things about shakes is that you can jam-pack them with a lot of whole foods and make them super nutrient dense. When making your post workout shake, make sure you add carbohydrates and protein because they are essential macronutrients in the muscle repair and growth process.
Other great things about protein shakes are the fact that they are quick and easy to make and they are one of the best post workout snacks on the go as long as you have a bottle to put them in. Protein shakes are also great post workout snacks at night.
Yogurt bowls are great healthy post workout snacks. You can top the yogurt with your favorite fruit or whatever fruit is in season, granola, and nuts. This snack is so easy to prepare and so delicious. You would be getting carbohydrates from the fruit and granola and protein and fats from the nuts and yogurt. The amount of protein and fats you get from the yogurt depends on the type you choose.
Rice cakes with nut butter and banana slices
You want to ensure that your post workout meal or snack consists of adequate amounts of carbohydrates and protein. As I mentioned before, bananas are a great source of carbohydrates and they taste delicious too!
To make this snack you’ll need one or two rice cakes or a slice of bread. Spread some nut butter onto the rice cakes or onto the slice of bread then top with slices of banana. Bananas and nut butter are one of my go-to snacks and the combination tastes so good!
Handful of nuts
It doesn’t get easier than snacking on nuts as a post workout snack. Nuts provide protein and healthy fats. They do not take up a lot of space and they are not usually messy, so they make great post workout snacks on the go. Some of my favorite nuts to snack on are almonds, cashews, walnuts, and pecans.
Jerky makes a good post workout snack because it is easy, tasty, and packed with protein. Snacking on jerky after a workout will help your muscles repair and grow because of its protein content. It is a complete protein because it is made from actual meat. Not only is jerky a good source of protein, but it is also a good source of vitamins and minerals.
Protein bars are one of the best easy post workout snacks. There are many good brands to choose from, but if you have some extra time on your hands you can even make your own protein bars.
Protein bars are also great on the go post workout snacks. You can bring some with you to the gym in your gym bag and then snack on one after your workout. This amazing post workout snack comes in a variety of flavors so you won’t get tired or bored after snacking on them for a while. Visit your local grocery store to find out what types of protein bars they have. Make sure to read the ingredients list to avoid harmful ingredients.