Breakfast is the most important meal of the day for some, but for those who manage to squeeze some training time into their routine, pre- and post-workout foods can be just as huge. While everyone’s nutritional requirements are different depending on their goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery. Here are 50 favorite pre- and post-workout snacks, including some go-to recipes from various trusted health and fitness pros.
The body works to build muscle and recover 24 hours a day, not just during that one-hour training session. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-training usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling (or how late you get out of bed)! Check out these 25 options to start things right:
1. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
2. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Can’t get out the door without your morning coffee? Try blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
9. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges!
10. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.
11. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
12. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
13. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
14. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.
15. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
16. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
17. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
18. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
19. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, and a sprinkling of cocoa powder on top.
20. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
21. Fruit & Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option than cream cheese — with ½ cup fresh pineapple, berries, or melon. And voila!
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An small low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a real time crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health .
24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veg, 1 hardboiled egg, and a drizzle of olive oil and vinegar.
After a tough training session, post-workout snacks are an important way to restore energy and rebuild muscle, too. Something downed within 20minutes of exercise – then more within two hours, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. The first 20minutes are important while the body’s still running warm and can really use the fuel. Here are 25 ways to end that session on a high note:
26. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
27. Protein pancakes: Mix 4 egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
28. Sweet potato pie shake: Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
29. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
31. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
32. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
33. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Iowa Girl Eats.
34. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
35. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
36. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
37. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
38. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
39. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
40. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
41. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
42. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
43. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
44. Egg muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice cheese, and 1 slice Canadian bacon served on an English muffin.
45. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
46. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
47. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
48. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
49. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!
Food should be fun and enjoyable – and hopefully not boring! Thats certainly my view anyway. This comes from a variety of different sources but hopefully will give you some ideas and thoughts about what you can do to get the right food in you quickly.