Just like breakfast is important for all of us, pre- and post-workout foods are important for those people who manage to squeeze some gym time into their routine too. While everyone has their own nutritional requirements, you can choose from the following 40 recommended pre- and post-workout foods and recipes.
20 Pre-Workout Snacks
1. Perfect yogurt parfait
Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
2. Protein Creamcicle
Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
3. Cha-Cha coconut shake
Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
4. Star-buffs shake
Blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats
½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Fruitsation shake
Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries.
7. Yoberries a-go-go
1 cup non-fat vanilla bean Greek yogurt with ½ cup fresh blueberries.
8. PB Apple
Slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
9. Classic fruit cup
Combine 1 cup berries, melon, banana, and oranges.
10. Dried fruit
¼ cup serving of dried berries, apricots, and pineapple.
11. Eggs n’ toast
1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
12. Fruit leather
1 single serving of fruit leather.
13. Chicken n’ sweets
Grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.
14. Oats n’ eggs
½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
15. PB & B toast
1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
16. Turk-cado pasta
Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
Combine 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
18. Veggie omelet
Combine 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
19. Fruit & Cottage
Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon.
20. Hearty salad
1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
20 Post-Workout Snacks
21. Choco-tropical trail mix
Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
22. Protein pancakes
Mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
23. Sweet potato pie shake
Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.
24. Chunky Monkey shake
1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
25. Double G shake
An 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
26. Double Trouble shake
Combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
One medium sliced banana with 1 cup low fat milk.
28. Green Monster smoothie
Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.
29. Beef and squash
A handful of lean roast beef with an equal portion of butternut squash.
30. Tuna crackers
Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
31. Bagel with egg whites
Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
32. Milk and cereal
Add 1 cup of low-fat milk to 1 cup of whole-grain cereal.
33. Apples and cheese
Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
34. Black bean omelet
Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
35. Cottage cheese crunch
One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
36. BCAA n’ cakes
Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
37. Recovery in a bottle
When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
38. Pita and hummus
One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
39. Egg scramble
Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
40. Chicken hash
After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper.