The Best Pre and Post-Workout Snacks


In order to have an efficient workout and recovery you need to eat the right foods. Carbs are key for energy and protein is needed for muscle growth, but everyone’s nutritional requirements is different based on their age, weight, etc. So, depending on your fitness goals and the type of workout you’re doing will determine the snacks needed to fuel up before and recharge your body after certain a workout. Furthermore, whatever exercise you’re doing, eat your pre-workout snack one to two hours before you workout to give your body some energy without over doing it. Then refuel with a post-workout snack within 30 to 45 minutes of completing your workout to restore your muscles and re-hydrate your body.

Pre-Workout Snacks

Nature Valley Oats ‘n Honey Bar

I absolutely love Nature Valley’s Oats ‘n Honey Crunch Granola bars. Not only do they taste good, but each bar contains real honey and rolled oats that have 16g of whole grain. There are two bars in each package that’ll give you the boost you need to conquer any workout.

Fruit & Oatmeal

This snack is filled with fiber and boosts your health. Medical Daily lists 6 benefits to oatmeal, which are boosts energy, protects your skin, supports weight loss, prevents diabetes, boosts heart health and reduces colon cancer. Topping your oatmeal with fruit adds a tasty touch for a pre-workout snack.


Grab yourself a Ziploc bag and fill it with 1 serving size of cheerios and you’re good to go for a morning run. This light snack helps reduce the risk of heart disease. In addition, Cheerios are the No. 1 ready-to-eat cereal clinically proven to help lower “bad” cholesterol (LDL) when eaten as part of a diet low in saturated fat and cholesterol.

Apple Slices & Peanut Butter

This is the “healthy” snack your mom made for you when you came home from school as a kid. Now, as an adult the same healthy benefits of apple slices and peanut butter still apply. Just be sure to choose natural peanut butter over regular peanut butter when adding it to the apple slices.


It’s the most popular fruit on the planet because it tastes good and makes you feel good. Bananas have a decent amount of fiber and improves your digestion. With only 105 calories, this piece of fruit will help you feel full and energized.

Eggs & Toast

This combo is a healthy choice for a morning workout. Not only is it easy and quick to make, but you’ll get protein and carbs in one.

Yogurt Parfait

Yogurt topped with granola gives you the right amount of carbs you need for weight training. Sports dietitian and certified strength and conditioning specialist Marie Spano, R.D. says, “If the carbohydrate stored in your muscle is low, your ability to produce power in the weight room will be sub-par.” So, what better way to carb up, than with your favorite yogurt flavor?

Strawberry Banana Smoothie

Any type of fruit smoothie gives your body essential minerals and vitamins. Plus, making smoothies clears out your fridge from food that might be going bad. So, grab your blender, fruit, a pinch of spinach for a boost of iron and juice to make this healthy snack.

Post-Workout Snacks

Trail Mix with Chocolate Chips

This lightweight snack is portable and full of energy-dense ingredients like nuts, almonds, granola and chocolate. Be mindful of the serving size that you put together for your trail mix as it can carry quite a bit of calories, especially when you’re just eating it just because. Mix and matching the different ingredients make the snack even more enjoyable for post-workout.

Chocolate Milk

Carbs, protein, electrolytes and fluid = the perfect recovery for any athlete.

Apple Slices & Cheese
Apple Slices & Cheese

Take two or three slices of cheese (7g Protein) and add it to a sliced apple for an eat-on-the-go snack. Proven to boost your energy-boosting with glycogen-replenishing carbs, this snack will keep you full enough until you eat dinner.

Tuna on Whole Wheat
Tuna on Whole Wheat

Tuna over a slice of whole wheat bread is the perfect protein/carb post-workout snack. This combo when homemade contains about 310 calories, which is a good number to put back into your body after burning it off in a workout. In addition, the tuna has a significant impact on heart health.

Peanut Butter & Banana on Rice Cakes
Peanut Butter & Banana on Rice Cakes

Instead of using whole wheat bread, smooth your peanut butter onto a brown rice cake for extra fiber. Adding a banana on top of this duo after a workout will be just enough to help your muscles recover, too. This 60-second snack contains 360 calories and 10g of protein.


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