Latest recipes

Pre and Post Workout Snacks

Pre and Post Workout Snacks

What you eat before and after a workout can affect your performance and your body. Eating too much or eating the wrong things, can make you tired, sluggish and potentially lead to uncomfortable cramping. Most people don’t like to eat right after exercising. However, refueling your body with nutrients after working out is essential to any fitness routine.

Photo by Adrianna Simeone

Snacks take about an hour to leave your stomach so you should always plan on eating something about two hours before your workout. A pre-workout snack should always contain some sort of carbohydrate, while also being low in fat. If you work out in the morning, a piece of fruit or smoothie should suffice. If you prefer to work out in the evening, try to load up on those carbs and protein. This will help to keep your energy up during the day until you’re able to workout. Some of the best pre-workout snacks are a piece of whole-wheat toast with peanut butter, a banana, a bowl of yogurt with fruit or granola or a fruit smoothie with added protein. Eat one of these snacks two hours before working out and you’ll have all the energy you need for a hard core workout.

Photo by Adrianna Simeone

After sweating up a storm and burning all those calories, your body is dying to be replenished with nutrients. Giving your body what it needs after a strenuous workout will give you the energy to get through the rest of your day, and keep burning calories hours after you’ve finished at the gym. After working out, it is best to eat anything with a sufficient amount of protein. An omelet with vegetables and avocado, carrots and hummus (my favorite go-to) or a salad with grilled chicken or fish are all viable options. Another great post-workout snack is chocolate milk. Seriously, can you think of any better way to reward yourself after a workout?

Photo by Adrianna Simeone

View the original post, Pre and Post Workout Snacks, on Spoon University.

Check out more good stuff from Spoon University here:

  • 12 ways to eat cookie butter
  • Ultimate Chipotle Menu Hacks
  • Copycat Chick-Fil-A sandwich recipe
  • The Science Behind Food Cravings
  • How to Make Your Own Almond Flour

Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued


Before your workout, you need to eat to give your muscles fuel to power through the activity you choose to do. The specific nutrients in your pre-workout nosh or the amount you need to eat depends on your fitness level, as well as how long and hard you plan to exercise, says Laura Kruskall, PhD, a professor of kinesiology and nutrition at the University of Nevada, Las Vegas.

“Carbohydrates are important nutrients to focus on before endurance activities lasting an hour or more, or any intense strength workouts,” she says. “For the recreational exerciser, a small snack before a workout is sufficient. While for general health, we recommend high-quality carbohydrates like whole-grain foods, fruits, and vegetables, but these high-fiber foods can be problematic if you eat them right before rigorous training.”

Fiber-rich foods like a cup of chili or a fresh apple could cause you to pass gas during your workout, so Kruskall suggests some trial and error to figure out which carb-rich snacks your tummy will tolerate. “A carbohydrate-rich food with just a little protein, such as a banana with peanut butter, may provide sustained energy.”

Before you work out, fuel up with these carb-rich foods:

Make-at-home smoothie: Blend plain Greek yogurt with fresh blueberries

Early bird exercisers: Eat a hot bowl of oatmeal with banana slices

Protein-and-carb bomb: Smear fresh apple slices with almond butter

The classic: A peanut butter and jelly sandwich on whole-grain bread

Don’t eat high-fat meals before you work out, Kruskall says. Fatty or greasy foods take longer to digest and often cause gas. If you’re doing any intense exercise, your body needs more carbs in the form of glucose, or natural sugar, not fat.

Continued