Building Healthy Snacks for Pre- and Post- Work Out

I recently had the opportunity to try these great workout snacks from Athletic Foodie. They are nicely portioned, no more than 250 calories per pack and packed with just the right amount of carbs/protein to fuel your energy need and replenish your body after a workout.

And they are tasty, too! Since I don’t do extreme workouts and don’t need straight up carbs for glucose energy, I didn’t try the fruit drops. But the granolas and trail mix snacks are perfect for me.

Carbs are important to keep your energy sustained during your workouts and protein is necessary for rebuilding tissue. Whether or not you burn a lot of calories, you should keep in mind Pre- and Post- Workout snacks to  keep your energy levels/blood sugars even and replenish your needs. So what are guidelines for choosing a snack that has plenty of carbs/protein for your workout needs?

For pre-workout, I aim for 15-30g carbs, and 3-5g protein or some healthy fat. In a post- workout snack, I aim for 30-60g carbs and at least 5g protein. General rule of thumb 2:1 or 3:1 carbs to protein.

Building Snacks That You’ll Love:

If you don’t have the perfect package that Althetic Foodie or other good resources provide, you can pre-make your own workout snacks in advance. I approve of these simple combos:

1/2 Banana + 1 Tbsp peanut or nut butter

160 calories / 20g carbs / healthy fat

1 cup low fat milk or alternative milk + 1 Tablespoon unsweetened cocoa + 1/2 – 1 packet Stevia

120 – 140 calories / 15g carbs

1/2 cup grapes (or fresh fruit or 1 small fruit) + 10 almonds

140-160 calories / 10-25g carbs / healthy fat

1 piece whole grain toast + 1 Tbsp peanut butter or nut butter

180 – 200 calories / 12g carbs / healthy fat

1 piece whole grain toast + 1/4 medium avocado smashed (can add lemon juice or desired seasonings like garlic powder or cayenne)

165 calories / 12g carbs / healthy fat

1 hard-boiled egg + 1/2 cup fresh fruit (or 1 small apple or orange)

150 calories / 8-20g carbs / 6-7g protein

1 cup of fruit juice with 1/2 scoop protein powder blended in  (I like Jay Robb’s Egg White Protein Powder)

180 calories / approx. 30g carbs / 12g protein

3 small dates + 1 Tbsp peanut butter or nut butter

160 calories / 20g carbs + healthy fat

Try 2 pieces of my simple, homemade Peanut Butter Date Chocolate Chip Cookies (no added sugar, just simple, wholesome ingreds) – eat ’em raw or baked!

128 calories / 18g carbs + 4g protein

1/2 cup plain Greek yogurt (I use Fage plain 0%)+ 2 Tbsp lowfat Granola (mix and refrigerate overnight for a delicious “cheesecake like” delight – add ¼ cup fresh berries for an even tastier treat

180 calories / 15-30g carbs +12 g protein

**Note: Calories, carbs, proteins are close approximations. Foods may vary depending on size, type and brand

Filed under: Nutri-Savvy