When the cravings hit it's hard to stay on track when you're trying to follow a healthy lifestyle. Not to mention, on top of that you probably run a busy lifestyle. The best thing to do to stay on track when fueling your body before and after a workout is to choose quick and easy snacks that require no brain power, save that for the gym.
There are key contributions you should consider when deciding what is going to fuel your body before, during and after your workout. It's important to eat a snack before your workout without eating a big meal that sits uncomfortably in your stomach, this will actually make you feel sluggish during your workout. It is ideal to eat something small before a workout but make sure it nutritional dense. It is also recommended that you eat 45-60 minutes before your workout so your food has some time to digest. A good rule of thumb is to consume foods that have equal amounts of protein, carbs and little fat as well try and avoid heavy proteins such as steak, choose something lighter like egg whites or chicken.
During your workout, it is important to stay hydrated with water and follow your workout with healthy carbs and protein. Consuming protein after your workout can be important especially when lifting weights because they help repair and grow your muscles. We have compiled 13 amazing before and after workout snacks to help you stay on track.
1. Quinoa Peanut Butter Snack Balls
This super easy and quick recipe from Happy Healthy Mama only requires 5 ingredients all of which you probably have on hand right now. This delicious snack is packed full of protein from the quinoa. An extra bonus these little balls of power contain only 36 calories and 1.5 grams of protein with less than a gram of sugar.
These peanut butter balls are naturally gluten-free and vegan, another extra bonus! They're so healthy and delicious that even your kids will love. Better yet they make the perfect pre-workout snack to give you enough energy to get through your workout.
2. High Protein Oatmeal
Getting enough protein before you start a good workout is so important to give you enough energy to make it through. The secret to Fannetastic Food's recipe to achieve a high source of protein is to add eggs to your oatmeal.
Oatmeal makes a great pre-workout snack not just a breakfast meal because it is so filling. This recipe also uses flaxseed to include healthy fats into your snack. You'll definitely want to make this before your next workout.
3. Oatmeal Raisin Protein bars
If you're a chocoholic like myself then you're definitely going to want to make this recipe by Eating Bird Food. If there's any way I can incorporate chocolate into a recipe and have it be guilt free you bet I'm jumping on that opportunity.
This recipe is full of cinnamon flavor that resembles the taste of your favorite oatmeal raisin cookie. These proteins bars are full of energy making it a perfect snack for before or after your workout.
4. Tuna Salad On Crackers
These tuna salad crackers don't only make a great appetizer but they also make a great before or after workout snack. If you love tuna salad sandwiches but don't want to commit to bread try making this recipe for a lighter alternative. If you're watching your carb intake you could even cut the cracker all together for a lettuce cup. The options are endless!
It's important to use good quality tuna and mayonnaise to get the best nutritional value. Add chopped celery to your tuna salad to add crunch to your bite.
5. Pre-Workout Green Smoothie
If prepping and making snacks isn't your jam, then no need to worry. Try enjoying an easy to throw together Simple Green Smoothie to enjoy before your next workout.
It's important to get enough nutrients such as good carbs, healthy fats, and protein to ensure you're intaking enough energy. Green smoothies are great for your health but can also provide you with enough fuel to get your body moving.
6. Easy Apple Peanut Butter Energy Bites
The key word to this recipe is easy. If you don't have any pre-workout snacks ready to go or no smoothie ingredients on hand then this super easy recipe from Joyful Healthy Eats that's perfect for you. This recipe is gluten-free and kid-friendly, so you can pass along your delicious pre-workout snack to your kids too, double win.
Consider apples to be natures source of a caffeine, the perfect pick me up you need before you head over to the gym. The chia seeds hold nutritional value but also help this snack fill you up. Each serving contains 8 grams of protein and 4 grams of fiber, the perfect pairing.
7. Cinnamon Roll Protein Cereal Bars
If you love cinnamon rolls and rice kripsie squares then this is a perfect before or after workout snack for you. This recipe from The Big Man's World requires only 4 ingredients that you most likely have on hand and is also a no-bake recipe, that's super easy!
These cereal bars a packed with protein and are vegan, gluten-free and dairy-free. Skip your refined-sugar filled premade cereal bars and make your own to have on hand. The secret to this recipe is to use a nut-butter to help make the cereal bind together, instead of traditional and sugary marshmallows. The yummy icing drizzle is also packed with protein. It is made with vanilla protein powder, cinnamon and a liquid of your choice to thin it out, what is not to love.
8. Protein Banana Bread
Turn your next banana bread craving into a protein-packed treat you can eat before your next workout or save it for after. Bites of Wellness' recipe is low fat, vegan, gluten-free and a great source of protein.
This recipes protein source is fueled by protein powder in the batter and sprinkled hemp hearts on top. To add even more protein to this delicious snack try toasting the banana bread and adding natural peanut butter as a spread. This snack will be a great source of fuel you need.
9. Easy Egg Wraps
This easy recipe by The Lean Green Bean is a low-carb, high-protein snack. This recipe is easily customizable by changing your fillings. Try making these wraps filled with turkey slices or add avocado for extra healthy fats, or even add in hummus for extra protein and flavor. The options are quite endless.
The egg wraps make a great substitution for a regular flour tortilla so you can skin out on all the extra carbs and help repair and grow your muscles after a workout. You get a great source of protein on a light and filling snack.
10. Pre-Workout Gummies
Who would have thought workout and gummies could somehow be associated with each other. What Molly Made's easy 3 ingredient gummies are healthy and give you that energy boost you need to get through your workout.
Some people experience a jitter feeling when drinking pre-workout shakes. These gummies allow you to consume pre-workout powder at a slower pace allowing you to get the energy you need without all the weird side effects.
11. 1-Minute Protein Brownie
What better way to enjoy an after workout snack like a protein brownie. This recipe from The Big Man's World is so easy it only requires 1 minute to bake. Made in the microwave you'll have this brownie made in no time at all.
This brownie recipe offers many alternatives to cater to many kinds of diets such as paleo, vegan, gluten-free and even if you're following the Keto diet. Almost everyone can enjoy this after workout snack.
12. Chocolate Pudding With Magical Ingredient
This is another chocolate pudding recipe that makes a perfect after workout snack. It contains a secret ingredient that is booming with protein nutrients.
Skip the heavy cream and butter the next you make chocolate putting whether it's for after your workout or just an afternoon pick me up you'll want to make this recipe. The secret ingredient is to use is black beans, full of protein and the pudding is sweetened with real maple syrup. Each serving contains 7 grams of protein and 6 grams of fiber, I'm pretty sure that is what perfection is like.
13. Blueberry Muffin Energy Balls
Energy balls can be made in so many variations blasting with flavor of all kinds. This recipe from The Healthy Maven takes on a blueberry muffin flavor but full of nutrition. These energy balls only require 6 ingredients and are made in the food processor, you'll have them blended up in no time.
The dates give these energy balls its sweetness, combine that with the dried blueberries and you get that luscious blueberry muffin flavor. It also requires 2 cups of nuts which provide your body with protein and enough energy to get you through your workout.