Ever felt like you’ve hit a wall during a workout and just can’t finish it? Or open your fridge afterward, clueless about what to eat to curb your hunger? You’re not alone! With so many different opinions on what’s best to eat around workouts, it can be confusing to figure out what will truly fuel your body. Here’s a simple guide to pre and post-exercise snacks that’ll help you feel your best.
Pre-Workout Snacking
Just like you’d fill up your car with gas before a drive, you should plan to fuel your body with a snack 30-60 minutes before exercising. So, what should this pre-workout snack look like? Aim for simple carbs as the main part of your snack and keep fats, proteins, and fibers to a minimum. These nutrients are important, but they can be tough on your stomach during exercise because they digest slowly.
What your body really needs before a workout is something easy to digest that gives you a quick burst of energy, which is exactly what simple carbs do. While simple carbs might not be as rich in fiber or nutrients as complex carbs (which we’ll discuss later), they’re great for giving you a boost before and during exercise.
Here are some excellent pre-workout snacks for an energy kick:
- Bananas
- Yogurt with granola, peach slices, and raisins
- Applesauce packets
- Fruit leather
- Pretzels
- Crackers
- Granola bars
- Energy gel
- A half to a whole bagel
Post-Workout Snacking
After a workout, it’s time to unwind, stretch, and focus on recovery. What’s one of the best ways to boost your energy and help your muscles recover? Another snack! This time, you’ll want a mix of slow-burning, nutrient-rich complex carbs and protein. Complex carbs provide steady energy, while protein helps repair muscles. But don’t forget—carbs also help protect your muscles, so they should be part of your post-workout snacks along with protein!
Here are some great snack ideas that combine protein and carbs:
- Greek yogurt with granola and berries
- Whole grain toast with toppings like turkey and hummus, egg and avocado, cheese and tomato, or nut butter with fruit slices
- English muffin pizzas
- Chocolate milk (dairy or soy) with a handful of almonds and a piece of fruit
- Fruit smoothie with frozen fruit, Greek yogurt or protein powder, and a nut or seed butter
- Whole grain crackers with string cheese and fruit
- Whole wheat tortilla with peanut butter, hemp seeds, and banana slices
- Cottage cheese bowls with sweet or savory options like chives and crackers, tomato and balsamic with toast points, or strawberries with sliced almonds and a drizzle of honey
How To Time Snacks With Workouts
For all the early birds and night owls wondering when to snack, here’s some advice. If you’re an early riser, it’s a good idea to have some simple carbs right when you wake up. This can help you avoid feeling weak and tired during your morning workout. Morning workouts are also a great opportunity to get in some protein afterward, which helps build up your protein stores for the day to aid in recovery.
If you prefer to exercise in the evening, you might need to play around with when and what you eat before bed. If evening snacks affect your sleep, focus on getting enough protein throughout the day instead. Your muscles will use this protein for recovery while you sleep. However, a light evening snack can help prevent hunger from disrupting your sleep. There’s no one-size-fits-all routine for snacks and exercise—what matters most is that you’re fueling your body well and finding what works best for you.
What are the takeaways?
Carbs are crucial for both pre-workout energy and post-workout recovery! Cutting carbs can leave your body without its favorite fuel source.
Before exercise, go for low-fiber, simple carbs for a quick energy boost. After your workout, choose higher-fiber, complex carbs for steady fuel and recovery.
Protein helps with muscle repair, but you don’t need to overdo it or time it perfectly after exercise. Just make sure to include protein in your meals and snacks throughout the day, especially at breakfast.
Play around with different snack options and timings to find what works best for you. Discover the foods that give you energy and the timing that fits your routine. Exercise should be enjoyable, and fueling your body should be too! With some fresh ideas, you can cut through the confusion about what to eat, enjoy your workouts, and create tasty snacks for before and after exercise.
