50+ Easy Pre-Workout And Post-Workout Snacks

A list of fifty plus easy pre-Workout and post-workout healthy snacks.

Are there any foods safe to eat in between meals, specifically before and after a good workout routine? There are already plenty of food out there that can boost workout performances and help extend a day of training’s result in a more desirable way. Here are our big list of handy snacks that is advantageous to consume after and before a typical workout.

Eating the right foods at the right time can not only help you to maximize your workouts but can also help you to lose more calories and still have you feeling super energized throughout your exercise session.

Importance of Eating Right Before An Exercise Workout

During exercise your body uses stored carbohydrate to derive energy for the workout. In cases of aerobic exercises such as swimming, cycling or jogging, or anaerobic exercise such as weight lifting, pushups or sits ups, the body uses stored carbohydrates known as glycogen.

When the body has used up all the carbohydrates, it then uses stored fat to burn as fuel. If you practice exercising regularly on an empty stomach, you lose more muscle mass than you build because in case of low carbohydrates and fats, your body draws its energy source from the proteins in the muscle mass. This results in subdued energy during your workout, slower metabolism which leads to less rapid weight loss and quicker exhaustion.

Importance of Eating Right After An Exercise

Eating right after exercise helps to replenish muscles, restore their power, heal muscle injury, keep the metabolism running and help regain lost strength. If you don’t restore the depleted levels of stored carbohydrates in your muscles, you will not be able to give your full potential in your next workout.

Pre-Workout Snacks

Workout is in 15 – 30 minutes

  • Yogurt
  • Raisins
  • Banana

Workout is in 30 – 60 minutes

  • Protein shake
  • Yogurt and almonds
  • Apple and peanut butter
  • Chocolate milk and banana
  • Whole grain bagel and jelly
  • String cheese and crackers
  • Whole grain bread and almond butter
  • Humus and veggies
  • Cheese and carrots
  • Cereal, milk and banana
  • Bagel with cottage cheese
  • Nuts and dried fruit / trail mix
  • Ezekial toast and peanut butter
  • Almonds
  • Banana and peanut butter
  • Energy bar
  • Pita and hummus
  • Cottage cheese and crackers
  • Sweet potato
  • Whole-grain fig bars
  • Rye crackers, cottage cheese and fruit
  • English muffin and almond butter

Workout is in 60 – 120 minutes

  • Chocolate milk, peanut butter and whole grain bread
  • Tuna pasta
  • Quinoa and grilled chicken
  • Cinamon oatmeal and peanut butter
  • Peanut butter and jelly sandwich
  • Hard-boiled eggs
  • Grilled chicken and lentils
  • Turkey sandwich
  • Chicken noodle soup

Post-Workout Snacks

  • Protein shake
  • Cottage cheese and fruit
  • Sweet potato with cottage cheese
  • Poached eggs and whole-wheat toast
  • Stir-fried chicken and veggies with brown rice
  • Pasta wich chicken, broccoli and eggplant
  • Whole-grain cereal with milk and a banana
  • Vegetable omelet
  • Spelt and chickpea salad
  • Hummus with whole-wheat pita and vegetables
  • Oatmeal with almond butter and banana
  • Smoothie with whey protein, milk, banana and ice
  • Greek yogurt with fruit and handful of granola
  • Scrambled eggs and whole wheat toast
  • Bean wrap: beans, hummus and pita
  • Whole-grain bagel with egg whites
  • Protein pancakes
  • Cheese and crackers
  • Egg salad
  • Baked salmon and asparagus
  • Egg white and spinach omelette

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