We work hard during our workout sessions, but this is only the beginning of the process in reaching our goals. Our body works around the clock – especially while we sleep – building and repairing muscle after a workout. I want to make sure we take FULL advantage of our workouts by feeding our body appropriate pre- and post workout foods! Eating smart before and after the workout can give the body what it needs to burn fat, gain muscle and recover to its full potential!
You want to grab a snack 30-60 minutes before your workout to provide your body with energy it needs to push through and sustain your workout.
Here are some of my favorite pre-workout snacks from a list that Greatist.com published:
- 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.
- 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.
- For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut or almond butter.
- Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon.
- Pre-Workout Drink Muscle Fuel – because sometime it need to be THAT easy!
After a hard workout, our muscles are hungry and we NEED to feed them right to keep our metabolism rocking. Eat within 1 hour of your workout.
These are post-workout snacks that I eat and love:
- Chocolate Almond Shake 1 scoop of chocolate whey protein – Muscle Gain Protein – 1/2 a banana, 1 TBSP almond butter, and 1 cup of almond milk
- Ants On A Log Spread a heap of natural peanut/almond butter over celery and top with raisins.
- Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa.
- Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — Claudine Morgan via Iowa Girl Eats.
- One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
- One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
- Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
- Protein Bar Sometimes you need something to grab and go!
- Post-Workout Recovery Drink –
- Helps minimize muscle soreness after strenuous activity
- Supplies essential components for muscle repair to optimize muscle recovery
- Helps maintain and restore energy supplies during and after physical activity
- Contains branched-chain amino acids to support muscle recovery, growth and endurance.
If you have any Pre-or Post-Workout Snacks that you eat… PLEASE SHARE in the comments!