Breakfast is the most important meal of the day for some, but for those who manage to squeeze some gym time into their routine, pre- and post-workout foods can be just as huge. While everyone’s nutritional requirements are different depending on their goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery. Read on for Greatist’s 50 favorite pre- and post-workout snacks, including some go-to recipes from our trusted health and fitness pros.
Pre-Workout Snacks
The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:
Pre- and Post-Workout Snacks
1. Perfect yogurt parfait
Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
2. Protein Creamcicle
Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!
3. Cha-Cha coconut shake
Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake
Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats
Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
Pre and Post-Workout Snacks Fruitsation shake
6. Fruitsation shake
Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
7. Yoberries a-go-go
For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. PB Apple
For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
9. Classic fruit cup
Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
10. Dried fruit
For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
11. Eggs n’ toast
Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
12. Fruit leather
Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
13. Energy in a bar
With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
14. Chicken n’ sweets
For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
15. Oats n’ eggs
Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
16. PB & B toast
Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
17. Turk-cado pasta
Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
18. Wafflewich
Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
19. Better than a PB Cup
A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
20. Veggie omelet
Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
Pre- and Post-Workout Snacks Fruit & Cottage
21. Fruit & Cottage
Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
22. Rice con leche
Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink
An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health .
24. Hearty salad
Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel
Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
Post-Workout Snacks
After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:
