26 Pre and Post-Workout Snacks Ideas To Optimize Your Workouts 

“Exercise is king, nutrition is queen. Put them together and you have a kingdom.” 

There is no shortcut. Your body is made in the kitchen, not the gym. You can lift, squat, and plank from sun up to sun down, but those gains will remain non-existent if you are not eating right. This is why pre and post-workout snacks are essential in your fitness journey.

Indeed, apart from your overall nutrition plan, which needs to be on point, pre- and post-workout snacks can make or break your fitness goals. Did you know some research shows that what you consume before and after a workout directly corresponds to your performance and, subsequently, your fitness results?

You need pre-workout snacks to boost your workout performance and post-workout snacks to refuel your body after an intense workout. 

Why Exactly are Pre and Post-Workout Snacks so important? 

If you are to put your body through the stress of an intense workout while equally demanding great overall performance, fueling your body with the proper nutrition before the workout is necessary. Similarly, refueling your body after a workout facilitates faster recovery.

So, how exactly do pre- and post-workout snacks work?

Increase endurance– Pre-workout snacks ensure you have enough energy to push past your limits and increase endurance. They also facilitate stable blood sugar, which reduces weakness and increases endurance. 

Increase energy– A well-timed pre-workout snack increases glycogen and, as such, provides energy to optimize your workouts. High energy prevents early fatigue and improves performance.  

Facilitate muscle recovery– Similarly, a well-timed post-workout snack facilitates muscle recovery, repair, and rebuilding. 

The science: 

Carbohydrates- Carbs are the body’s favorite source of fuel. Carbs are necessary for pre-workout energy and post-workout recovery. 

Proteins: Protein is essential for muscle recovery and building. Protein is particularly important in post-workout snacks to initiate muscle recovery and building. Additionally, a little protein in your pre-workout snack can provide sustained energy. Remember, you have to focus on consuming proteins throughout the day, not just in your pre and post-workout snacks. 

Pre- Workout Snacking

Ideally, you want to take your pre-workout snacks 30 minutes to 1 hour before your training session. Go for quick energy sources, typically carb-based snacks. Simple carbs are the best option for a quick energy source and should be the main component of the snack. 

You can add but limit fat, protein, and fiber for sustained energy. While protein, fats, and fiber are essential nutrients that should be part of your nutrition plan, consuming them right before a workout can cause discomfort since they digest slowly. This discomfort can affect your performance and overall gains. 

Basically, before a workout, your body needs a snack that is easy to digest and provides a burst of energy to fuel and charge up your workouts. Simple carbs are perfect. While simple carbs are usually considered mostly unhealthy compared to complex carbs, they are a great pre-workout snack. 

Remember to also hydrate. Dehydration can hinder performance. Drink water and electrolyte-rich drinks before your workout. 

Avoid high-fat and super-sugary snacks to avoid sluggishness and sugar crashes. 

Post-Workout Snacking 

For your post-workout snacking, go for complex carbs and lots of proteins. Take your post-workout snack 30-60 minutes after a workout.

Focus on nutrients that form the building blocks for restoration and recovery in the body. Proteins are necessary for muscle recovery, so do not skip them. Complex carbs provide a steady supply of energy your body can use for restoration over time. Do not forget to hydrate after a workout. Drink water. Get your electrolytes. 

Pre-Workout Snack Ideas 

1. Bananas- Quick energy from natural sugars. 
2. Apple sauce packets- Fast-digesting and provide natural sugars to boost your workouts.  
3. Fruit leather- Fast-digesting and gives your muscles the much-needed glucose. 
4. Protein shake with banana—A protein shake with a banana is an easy way to fuel your workout. 
5. Energy bar—Energy bars are great pre-workout snacks. They contain fats and carbohydrates to boost workouts. Opt for energy bars with natural ingredients. 
6. Smoothie—A smoothie with bananas, almond milk, spinach, and protein powder is nutrient-dense but easy to digest, making it a perfect pre-workout snack. 
7. Pretzels- Pretzels are a good source of carbs and provide a quick energy boost for your workouts. 
8. Crackers- Crackers provide good carbs for sustained energy during your workout. 
9. Granola bars—These bars are packed with dried fruits, nuts, oats, and dates, which will provide energy throughout your gym session. 
10. Energy Gel- Energy gels provide a substantial energy kick that can fuel your workouts. 
11.  A half or whole bagel- Bagels can offer a steady energy supply throughout your workout. 
12. Greek yogurt and berries- A good source of proteins and carbs for sustained energy.  
13. English muffins- English muffins are easy to digest and provide quick energy. 

Post Workout Snack Ideas 

1. Protein smoothie- with protein powder, almond milk, and frozen berries. This is an excellent post-workout drink for muscle recovery. 
2. Whole grain crackers with cheese and fruits- Good source of complex carbs. 
3. Greek yogurt parfait with granola and berries- Good proteins and carbs combo. 
4. Whole grain toast with egg and avocado, or any other variety such as turkey and hummus, cheese and tomato. Egg and avocado on whole grain toast combine proteins, healthy fats, and complex carbs. 
5. Chocolate milk: Good carb-to-protein ratio for recovery. 
6. Fruit smoothie: This smoothie is made with frozen fruits, protein powder, Greek yogurt, and nut and seed butter. 
7.  Edamame with a sprinkle of sea salt: Edamame is an excellent plant-based protein source, and sea salt provides some electrolytes. 
8. Overnight oats with chia seeds and protein powder- This snack is convenient since it is prepped earlier. A good source of complex carbs and proteins. 
9. Cottage cheese bowls- Cottage cheese is protein-packed, making it an ideal post-workout snack. 
10. Coconut water- This particular post-workout snack replenishes electrolytes in the body. 
11. Protein bars: Unlike energy bars, protein bars are loaded with proteins, making them great for post-workout recovery. 
12. A handful of almonds and a piece of dark chocolate
13. Peanut butter and banana smoothie