Food & Nutrition

40 Powerful and Healthy Pre- and Post-Workout Snacks

by On Feb 13, 2015
40 Powerful and Healthy Pre- and Post-Workout Snacks

If you’re a person who thrives on exercise, your pre- and post-workout snacks are the most important meals of your day. Proper nutrition helps fuel your body before you exercise and helps it recover when you are finished. You want snacks that won’t lay heavy on your stomach, but you also don’t want to feel hunger pangs while you’re trying to concentrate on your fitness goals. Here are 40 great ideas for pre- and post-workout snacks to try.

Pre-Workout

  1. Cha-Cha Coconut Shake
    Blend 1 scoop of Chocolate Whey Protein with 2 teaspoons of organic extra virgin coconut oil and 8 ounces cold water.
  2. Dressed Up Oats
    Top 1/2 cup steel cut oats with 1 tablespoon dried fruit and 1 tablespoon slivered almonds for a pre-workout carb kick.
  3. Yogurt Parfait
    Layer 1/4 cup nonfat yogurt, 1/2 cup whole grain cereal and 1/2 cup fresh berries of your choice.
  4. Chocolate Muffin
    Lift your mood and fuel up at the same time. High in fiber and low in gluten, a chocolate multi-grain muffin is an excellent pre-workout choice.
  5. Corn Tortilla Chips with Mexican Dip
    Choose baked corn tortillas or veggie chips and dip made from low fat mayonnaise, chili flakes and spicy jalapeños.

    40 Powerful and Healthy Pre- and Post-Workout Snacks

    Photo Credit: 123RF

  6. Apples
    Slice up 1 large apple, thoroughly washed. They are loaded with Vitamin C and E and are also a great source of fiber.
  7. The Healthy Peanut Butter Cup
    Mix 1/2 cup cook steel cut oats with 1 teaspoon powdered peanut butter, 1 envelope Stevia and a sprinkle of cocoa on top.
  8. Dried Fruit
    For a quick pre-workout kick, eat 1/4 cup dried fruit—berries, pineapple, mango or apricot are best.
  9. Fruit and Cottage Cheese
    Cottage cheese is low in calories and high in protein. Serve 1/2 cup with fresh melon, berries or pineapple.
  10. Rice con leche
    Fuel your workout with 1/2 cup cooked rice, covered with 1/2 cup milk, a few raisins and a sprinkle of cinnamon to top it off.
  11. Vegetable Omelet
    For a colorful shot of energy, whisk 2 eggs with 1 teaspoon water, and cook with 1 cup of sautéed vegetables.

    40 Powerful and Healthy Pre- and Post-Workout Snacks

    Photo Credit: 123RF

  12. Yogurt with Trail Mix
    For a pre-run kick that’s easy on the tummy, mix 1 cup low-fat yogurt with 1/4 trail mix (but skip the mixes with unhealthy fillers like chocolate chips—sorry!).
  13. Hearty Salad
    Mix 1 cup salad greens with assorted fresh, seasonal veggies, 1 hard-boiled egg, and top with extra-virgin olive oil and vinegar, or a squeeze of lemon juice.
  14. The “Wafflewich”
    Top a frozen whole grain waffle with 2 tablespoons natural nut butter and top it with 1 teaspoon of jam.
  15. Chicken and Yams
    Grab a palm-sized portion of sliced chicken (2-4 ounces) and the same amount of cooked yams or sweet potatoes (the new superfood).
  16. Fruit Leather
    Eat a single serving of fruit leather for a nostalgic pre-workout snack.
  17. The Classic Fruit Cup
    For a quick and simple snack, combine 1 cup of fresh berries, banana, melon and orange.
  18. Wheat Pasta
    Low in gluten and high in carbs, serve with white or red sauce.
  19. Protein Drinks
    For a good course of protein and amino acid, drink a pre-made protein drink, or blend one up at home.
  20. Eggs N’ Toast
    Slice up a hard-boiled egg and serve on a slice of wholewheat toast for a hearty snack.
Also read:  4 Foods to Refuel While Running Your Marathon

Post-Workout

  1. Minty Pea Dip with Pretzel Bites
    Grab a bag of store-bought pretzel bites, then steam frozen peas. Mash the peas until smooth and add chopped mint leaves for a refreshing snack.
  2. Tuna Salad On Bagel
    Mix low-fat mayo with canned tuna in water. Add chopped garlic, scallions, green chilies and cilantro.
  3. Quinoa and Chicken Mix
    Sear boneless chicken breast in olive oil then allow to cool. Prepare quinoa and veggies separately and blend everything together with a protein-filled treat.
  4. Pancakes with Maple Syrup
    Make your favorite pancake batter, cook pancakes until golden, then top with maple syrup, and sliced fruit for a great energy boost.
  5. Green Smoothie
    Blend a fist-full of fresh spinach with vanilla flavored low-fat yogurt, 1 cup almond or coconut milk, and 1 banana for a tasty shake.
  6. Bananas and Peanut Butter on Toast
    Start your post workout recovery with 1-2 tablespoons all natural nut butter and 1/2 sliced banana served on top of 1 slice of whole wheat toast.

    40 Powerful and Healthy Pre- and Post-Workout Snacks

    Photo Credit: 123RF

  7. Strawberry Peach Smoothie
    Filled with fiber and nutrients, smoothies are a “can’t miss” when it comes to after-exercise treats. Combine 4 fresh or frozen strawberries, 1 small peach, 1 cup plain yogurt, 1 tablespoon sugar and 1/2 cup ice in a blender, then pulse until smooth.
  8. Apples with Nut Butter
    Slice up 1 medium apple and serve with 2 tablespoons of natural almond, cashew, or peanut butter for a recovery pick-me-up.
  9. The Refuel Feast
    It sounds like a lot, but try 200 grams cooked salmon, a handful of fresh egg noodles, a few broccoli florets, 1/2 sliced red pepper, and a heaping tablespoon toasted sesame seeds, tossed together.
  10. Grilled Chicken with Mixed Vegetables
    Help your body recover with 4 ounces grilled chicken breast and a handful sliced veggies, sautéed in olive oil.
  11. Chocolate Milk
    For a healthy shot of carbs and protein, drink 1 to 2 cups of low-fat chocolate milk.
  12. Salmon with Sweet Potato
    Cook 1 small sweet potato until done. Sear 4 ounces fresh salmon. Serve together with salt and pepper to taste.
  13. Jerky
    Beef, buffalo, or turkey is complete protein, plus jerky contains B vitamins and iron. 40g of beef jerky has about 14g of protein, but a good post-workout amount to aid in muscle recovery is about 10 to 15g.
  14. Scrambled Eggs
    Whisk 2-3 whole eggs and toss in onion and bell pepper. Serve with whole wheat toast as a sandwich or alone.
  15. Avocado with Cottage Cheese
    Remove the pit from a ripe avocado and fill with cottage cheese. Avocados are fortified with amino acids, Vitamins C and E, Zinc and Selenium.

    40 Powerful and Healthy Pre- and Post-Workout Snacks

    Photo Credit: 123RF

  16. Chicken Hash
    In a pan, sautée 1 cup pre-cooked chicken, 1/2 cup butternut squash, 1 medium apple, salt, pepper and oil. Make extra for later and store it in the refrigerator.
  17. Apples and Cheese
    Slice up 1 medium apple and serve with 1 stick low-fat string cheese.
  18. Black Bean Omelet
    Whisk up 4 egg whites and cook with 1 ounce cottage cheese and 1/4 can black beans for a protein-packed recovery snack.
  19. Loaded English Muffin
    Create your own fast-food breakfast sandwich with 1 egg, fresh spinach, 1 slice low fat cheese and 1 slice Canadian bacon on an English muffin.
  20. Milk and Cereal
    What’s easier than serving up 1 cup of low-fat milk and 1 cup of your favorite whole grain cereal?
Also read:  5 Fruits for a Runner’s Diet

Eat Right Today!

Are you eating the right foods to get you started on your workouts and to help you recover and repair your tired muscles when you are finished? Try these great snack ideas or add a healthy twist of your own. Either way, your body will thank you!

Priscelia adores beautiful visuals and has a keen eye for detail. As a smart shopper and avid runner, she assists in the creative direction of RunSociety as well as occasionally conjuring thought provoking articles. Never shy to give constructive feedback, she also manages the product reviews section.

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