50 awesome pre and post-workout snacks

Many people find breakfast to be the most crucial meal of the day, but for those who include physical exercise in their daily routines, pre- and post-workout foods can sometimes be vital. Everyone has different nutritional needs depending on their goals and activities.  These pre and post-workout snacks can give you the optimum balance of carbohydrates, fats, and proteins to appease hunger, fuel workouts and aid in a speedy recovery.  

Pre-Workout Snacks

Pre-workout snacks are important for providing the body with the fuel it requires to build muscle, burn fat and recover in the best way possible. Consume a snack about 30-60 minutes before training. Personally it depends on its size and contents, and how much your stomach may be able to process.  

  1. Perfect yogurt parfait with grain cereal and fresh strawberries
  2. Protein creamsicle: mix 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
  3. Cha-Cha coconut shake: mix 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
  4. Star-buffs shake: blend 1 cup iced coffee with 1 scoop chocolate whey protein.
  5. Covered oats: mix ½ cup cooked steel-cut oats on top with 1 tablespoon dried fruit and 1 tablespoon skinless almonds.
  6. Fruit shake: add 1 scoop of your favorite whey protein type with ½ cup ice and 1 cup frozen berries
  7. Yoberries a-go-go: mix 1 cup non-fat vanilla bean Greek yogurt with ½ cup fresh blueberries.
  8. PB Apple: mix 1 medium apple with 2 tablespoons all-natural peanut butter.
  9. Classic fruit cup: add together 1 cup berries, melon, banana, and oranges
  10. Dried fruit: add together ¼ cup serving of dried berries, apricots, and pineapple
  11. Eggs n’ toast: 1 or 2 strong-boiled eggs alongside 1 slice of whole-wheat toast
  12. Fruit plate: 1 single plate of fruit
  13. Energy bar
  14. Chicken n’ sweets: add 4 ounces of cut chicken with the same size of sweet potatoes
  15. Oats n’ eggs: add ½ cup prepared oatmeal and 2 whole eggs spiced with salt and pepper.
  16. PB & B toast: add 1-2 tablespoons of healthy peanut butter and half a banana cut on whole-wheat toast.
  17. Turk-cado pasta: add 2-4 ounces (or a palm-sized amount) of baked turkey and 3-4 avocado cut to ½ cup cooked whole-wheat pasta.
  18. Wafflewich: 1 frozen Kashi waffle also adding 2 teaspoons of almond butter and 1 teaspoon of jam
  19. PB Cup: a half-cup cooked oats, 1 teaspoon defatted peanut flour, a dash of stevia, and a little mix of cocoa powder.
  20. Veggie omelet: 2 whole eggs mixed together with 1 teaspoon of water cooked with 1 glass of sautéed seasonal veggies.
  21. Fruit & Cottage: ½ cup cottage cheese with ½ cup fresh fruits such as pineapple, berries, or melon.
  22. Rice con leche: ½ cup cooked rice, topped with ½ cup milk, a scatter of raisins, and a little cinnamon on top.
  23. Sports beverage
  24. Hearty salad: 1 cup of salad greens with delicate veggies, 1 well boiled egg, and a small amount of EVOO and vinegar, or your favorite low-fat dressing
  25. Energy gel (Gu)

Post-Workout Snacks

  1. Choco-tropical trail mix: ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
  2. Protein pancakes: blend 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract.heat on griddle (medium low heat) until it starts to bubble up, then turn upside down and cook another 30-60 seconds. Top with fresh berries or sliced banana.
  3. Sweet potato pie shake: add 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender
  4. Chunky Monkey shake: 1 medium banana, 1 tablespoon peanut butter, and 1 glass of low-fat chocolate milk mixed with ice.
  5. Double G shake: 8-ounce greens beverage mixed with 1 scoop of glutamine.
  6. Double Trouble shake: mix ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a nice portion of your favorite fresh or frozen fruit.
  7. Bananarama: One medium sliced banana with 1 glass of none fat milk
  8. Green Monster smoothie: mix 4 cups spinach, ½ glass vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice
  9. Protein bar
  10. Beef and squash: add a handful of lean roast beef with an equal portion of butternut squash.
  11. Tuna crackers: add two heaping spoonfuls to a handful of whole grain crackers.
  12. Bagel with egg whites without the yolk: add 2 eggs to half a medium-sized whole grain bagel
  13. Ants on a raft: Spread a good some of natural peanut butter over a brown rice cake and top it with raisins.
  14. Milk and cereal
  15. Apples and cheese
  16. Chocolate milk
  17. Black bean omelet: add 1 ounce low-fat cheese, and ¼ cup canned black beans (spice it up with a savory salsa).
  18. Cottage cheese crunch: add one glass of fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a little dash of cinnamon.
  19. Eggy muffinwich: add 1 whole egg, fresh spinach, 1 cut piece low fat cheese, and 1 piece Canadian bacon on an English muffin
  20. BCAA n’ cakes
  21. AB & J Rice Cakes
  22. Recovery in a bottle
  23. Pita and hummus: add two spoonfuls of humus on one 7-inch pita bread.
  24. Scrambled eggs: 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
  25. Chicken hash: ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper.

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