Easy Pre- and Post-Workout Snacks

Snacking the right way before and after your workout can make a huge difference in energy, performance, and recovery. Here are some simple snack ideas that are quick to prepare and packed with nutrients.

Pre-Workout Snacks

These snacks give you energy without weighing you down. Aim for carbs with a bit of protein about 30–60 minutes before exercise.

Banana with Peanut Butter
A banana provides quick-digesting carbs, while peanut butter adds a touch of protein and healthy fat. Easy to eat and perfect on the go.

Greek Yogurt & Berries
Mix Greek yogurt with berries for a snack rich in protein and antioxidants. It fuels your muscles and keeps hunger at bay.

Energy Oat Bites
Combine oats, honey, and nut butter into small bite-sized balls. They’re portable and release energy steadily.

Post-Workout Snacks

After training, your body needs protein for muscle repair and carbs to replenish energy stores.

Protein Smoothie
Blend protein powder with milk, a banana, and a handful of spinach. Quick, easy, and packed with nutrients.

Cottage Cheese & Fruit
Cottage cheese is high in slow-digesting protein, perfect for muscle recovery, paired with fruit for natural sugars and vitamins.

Whole-Grain Toast with Egg
Top a slice of whole-grain bread with a boiled or scrambled egg. It’s a balanced snack with protein and complex carbs to recover after intense workouts.

Tip: Keep your snacks light and easy to digest before training, and focus on a mix of protein and carbs after workouts for optimal results.