Healthy Pre and Post Workout Snacks

Looking for healthy workout snacks to hold you over between meals? I don’t blame you. More often than not, finding the right time to hit the gym means going at obscure hours. For whatever reason it always seems to hit during a meal, which is why having snack options to hold off hunger can be a lifesaver in the gym. Below are some options for pre-workout and post-workout snacks that keep your fitness goals in mind.


There is a pretty good chance you know what I’m going to say to start this off. Eat smart. That means no burgers, no pizza, no ice cream, no fun. There is nothing worse than getting to the gym only to regret moving off your couch. Luckily there are plenty of foods that will give you the energy you need to grind out a solid day at the gym while avoiding feeling sluggish or lethargic.

Whole Grain Toast with Banana: We all know about Banana’s potassium and it’s benefits. What you may not know is that those yellow fruit are also packing a good amount of digestible carbohydrates, which makes them especially helpful in the morning. Carbo load by pairing it with some whole grain toast.

Rolled Oats and Dried Fruit: Oats will give you a steady flow of carbs thanks to the fiber they contain, and their B vitamins help convert the carbs you’ve had into energy. Pair with dried fruit to keep that carb train moving.

Greek Yogurt with Fruit: This duo combines quick releasing carbs from the fruit with the protein found in greek yogurt to help you get the most out of your workout. The protein will also jump start your muscle’s recovery process during your workout.

Veggie Omelet: A veggie omelet is a protein and fiber packed breakfast that wont slow you down. The protein found in eggs is perfect for building muscle, and the vegetables will provide you with extra vitamins. While eggs are filling, they are light, making them perfect before a morning exercise of any kind.

Fruit and Cottage Cheese: Cottage cheese is a great source of protein. Get the vitamins and minerals you need from the fruit, allowing you to focus on the next set instead of the next meal.


Before you get concerned, I’m not going to say you shouldn’t just chug a protein shake. In fact, I’ll encourage it. Most sources have said it takes at least 20 grams of whey to rebuild your muscle and help you recover, while having many other health benefits. So bring that blender bottle to punctuate your workout. That being said, I will also provide you with some other meals that can benefit you after a workout if you happen to be out of protein.

Tuna and Crackers: Protein and carbs in a cheap effective manner that won’t spoil dinner. What more could you want from a post-workout snack! Plus, additional flavors and seasoning are up to your discretion.

Turkey Wraps: Whether you’re trying to lose weight or gain muscle, Turkey’s lean protein is always a go. If you need to replenish carbs, reach for a whole-grain wrap to hold it together. Limiting your carbs? Opt for a lettuce wrap instead. This light and easy snack is great in between meals.

Fruit Salad: Delicious, super easy, and tons of benefits. As we said before fruits are loaded with carbohydrates, but they also have tons of enzymes that will help get nutrients to your recovering muscles. Load up on your favorites and go to town.

Pita and Hummus: Hummus has tons of carbs and protein, making it a favorable alternative to meat. Scoop it up with some pita (whole-grain if you can) and you’ve got yourself one healthy snack. If you’re out of pita, carrots work just as well, and have plenty of benefits that come with them.

Milk & Cereal: You’ll never outgrow milk & cereal. They key here is to get your hands on the right cereal. A good place to start is avoiding cereals with characters on the box (Count Chocula, I’m lookin at you). You’ll want high-fiber, high-protein cereals. While Kashi GoLean takes the cake in this category, Wheaties is still the breakfast of champions.

Your stomach and gym membership shouldn’t be fighting for your attention. Keep your hunger in check with some healthy workout snacks, so you can focus on giving it your best in the gym. Have other great alternatives you reach for before working out? Let us know!