Snacks to Eat Before and After a Workout

If you’re looking to maximize your workouts, pre- and post-workout nutrition is key to ensure you get the best benefits from all the hard work you’re putting in!

Plus, eating the wrong foods before a workout can leave you feeling heavy, nauseous, and sick if you don’t pay attention to what you eat!

Here’s a quick overview on what you should eat before and after a sweat session.

Before your workouts:

• If you’re eating one hour or less, eat a quick-digesting carb and protein snack
• If you’re eating 2-3 hours before, eat a balanced meal of veggies, protein, complex carbs, and healthy fats
• Avoid eating high fat meals before a workout (fat digests slower in the body, so if you’re doing a super intense workout immediately after, you might find yourself sick to your stomach because you haven’t had enough time to digest the food)

After your workouts:

• If you’re not having a regular meal soon after a workout, eat a carb and protein snack
• If you’re eating a regular meal, eat a balanced meal of veggies, protein, complex carbs, and healthy fats

Check out Fit Foodie Club for healthy recipes you can make! 

Some quick pre-workout snacks include:

• Banana and peanut butter
• Rice cake and hummus
• Cottage cheese and fruit
• Greek yogurt and apple

Some quick post-workout snacks include:

• Protein shake with banana, almond milk, and your favorite protein powder
• Hard-boiled eggs and whole grain toast
• Rice and chicken

Why prioritize a protein and carb before and after a workout? Protein helps for muscle building and recovery. Carbs help give you energy for the workout beforehand, and replenish depleted energy stores after.

Keep in mind, all macronutrients (including fats) are important in your diet. These suggestions are specifically for snacks immediately before and after a sweat session. Make sure your entire diet, as a whole, includes a variety of vegetables, fruits, lean proteins, complex carbohydrates, and healthy fats.

Let me know if you have any questions! And feel free to REPLY to let me know if this was helpful!

Jenny