Pre- and Post-Workout Snacks: The Ultimate Guide

It doesn’t matter whether you're powering through a HIIT training session or winding down with some yoga - the fuel you give your body before and after a workout is crucial [1]. It’s about more than just hitting fitness goals; it's about how you feel, recover, and get ready for the next challenge in your daily life. And also, sometimes, we just want a snack! That's why today, we're dipping into the world of pre- and post-workout bites - the right ones can seriously power up your game and help your muscles bounce back faster.

The Role of Pre-Workout Snacks

Did you ever feel like running out of gas and crashing way too quickly during a workout? That might have been your body calling out for better fuel. Pre-workout snacks are great for providing the nutrients you need and preventing early muscle glycogen depletion (aka, your muscles running out of energy) [2]. Timing is key; you'll want to eat something about an hour before you start. Just be careful to make it a small portion - as we all know, working out on a full stomach is a recipe for disaster! Aim for a snack high in quickly digestible carbs for that quick energy release. Go easy on the fats — they're slower to digest [3].

Ideal Pre-Workout Snack Options

Here are some snack ideas that might just hit the sweet spot:

• A banana or apple slices with a tiny bit of peanut butter (quick carbs and a hint of fat)
• A small bowl of oatmeal with berries (vegan and loaded with energy)
• Some Granola with greek yoghurt and honey (a bit of everything)
• Rice cakes topped with a little avocado and turkey slices (for the gluten-free crowd)

Remember, portion size matters! You don’t want to “revisit” your snack during your workout.

The Purpose of Post-Workout Snacks

After you've crushed your workout, it's time for recovery. If you’re not planning on having a full-sized meal within the next one or two hours, a targeted snack between 30 to 60 minutes after your activity can help to kickstart your muscle repair and replenish your energy stores. Your goal here should be a good mix of proteins and carbs [4] - science has shown that 30g of protein after a training session is the way to go [5]! 

Ideal Post-Workout Snack Options

Consider these snacks that are as delicious as they are nutritious:

• A smoothie with protein powder, berries, and a banana (quick to absorb)
• Whole grain toast loaded with cottage cheese (for something more substantial)
• A chickpea and avocado salad (a vegan powerhouse)

Adjust your portion size based on how soon you’re planning to eat a full-sized meal after, but make sure you get enough protein in!

Don’t Forget to Hydrate!

We can't talk about workout nutrition without mentioning hydration. Being adequately hydrated will help your body to make the most out of the nutrients it gets from the food you eat. Have half a litre of water a few hours before your workout and keep sipping throughout, especially when it’s hot or during long endurance pieces. Afterward, replenish based on how much you've sweated. If you have visible salt crusts on your skin or workout clothing, it might be a good idea to add some electrolytes to your drink [6]. 

Understanding Your Body’s Needs

The best advice? Listen to your body! Depending on what kind of exercise you do, the intensity, your body composition, training status, and even the temperature of the day - your nutritional pre- and post-workout needs can vary. You can start with our suggestions, but don't be afraid to tweak things based on how you feel, your energy levels, and recovery speed. And if you feel stuck, just reach out to us or consult with a nutritionist!

Conclusion

There you have it - a roadmap to nailing your pre- and post-workout nutrition. Experiment with snacks and see what combinations make you feel great. Remember: every body is different. What works for your workout buddy or an Instagram fitspo might not work for you - and that's perfectly okay! 

Got a go-to workout snack or a burning question? Drop us a line! We love hearing from our community and sharing in your fitness journey. Let's keep crushing goals together.

Sources

[1] Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. 

[2] Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 2014 Apr 29;6(5):1782-808. 

[3] Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov 12;12(11):3473. 

[4] Beelen M, Burke LM, Gibala MJ, van Loon L JC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):515-32. 

 [5] Mallinson JE, Wardle SL, O'Leary TJ, Greeves JP, Cegielski J, Bass J, Brook MS, Wilkinson DJ, Smith K, Atherton PJ, Greenhaff PL. Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women. Scand J Med Sci Sports. 2023 Dec;33(12):2470-2481.

[6] American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90.