The 3 Perfect Pre and Post Workout Snacks

Choosing what to eat before and after your workout can be a challenge. You do need an energy boost before you exercise, but you don’t want to be too full, plus you don’t want to work out on an empty stomach. To take the guessing out, these are the three best pre and post-workout snacks.

The 3 Best Pre-Workout Snacks

When it comes to pre-workout snacks, we recommend choosing a combination of carbohydrates, protein and a small amount of fat to fuel your workout. Hydrating with at least 8-12 ounces of water is especially important for those morning exercisers, since you haven’t had anything to eat drink for almost eight hours.

The ideal time to eat something is one and half to two hours before your workout, this gives your body some time to digest the food. However, for those morning exercisers, aim to eat 30 minutes before your workout.

1. Smoothie made with coconut water, fruit and ginger.

Smoothies are already blended, making them easy to digest pre-workout, and adding fruits like bananas and strawberries, 8 oz of coconut water and a pinch of fresh ginger gives it a flavorful taste as well as a vitamin load. Ginger is known to have anti-inflammatory properties, which can help with post workout muscle recovery.

2. Energy bar made with fruit and nuts.

Energy bars can be controversial especially with enough sugar to qualify as a candy bar. While food is always better, if you don’t have access to anything else because of a busy schedule, you’ll want to stick to a few energy bar guidelines. Look for something with the least sugar, no added sugar and only three or four ingredients.

3. Banana and a tablespoon of nut butter.

Bananas are another great pre-workout snack option as they are full of complex carbs, potassium and fiber. Add a tablespoon of nut butter to achieve a filling balance of protein, fat and carbohydrates.

Post-Workout Snacks

In your post workout snack, your number one goal is to replace fluids, carbohydrates, salt and protein in your body. Aim to eat your snack within 30 minutes of your workout. Make sure to look for a balance of carbohydrates, protein and healthy fat.

1. Chocolate milk

Chocolate milk might sounds like a surprising choice for a lot of people but it contains the healthy combination of carbohydrates and protein needed for a healthy post-workout recovery.

2. Whole grain toast, sliced avocado and a pinch of salt

Filled with fiber, whole grain toast is a healthy source of complex carbohydrates. Add a few slices of fresh avocado for healthy fat and a pinch of salt to replace lost sodium.

3. Apple and nuts like almonds

Apples are another easy and portable snack to enjoy as a post workout on the way to the office or home after a workout. Pair your apple with a few almonds to achieve the protein, fat and carbohydrate combination recommended.

Each of these snacks is quick and nutritious choice to fuel your body for the workout and aid your recovery. Keep these tips in mind when picking a pre and post- workout snack: make sure it contains carbohydrates, protein and a healthy fat.

This is your chance to get started on eating healthy and start seeing results. Contact us at Total Vitality Medical Group to learn more about personalizing a healthy meal plan that best suits your own needs.

We would love to hear your story! Tell us in the comments what your biggest struggle is regarding working out and eating healthy.