Pre and Post Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed Workout Snacks  can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can.

Pre-workout, that usually means grabbing your choice of workout Snacks about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling.

01. Peanut Butter Apple

For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

02. Yoberries a-go-go

For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

03. Classic fruit cup

Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh yes!

04. Eggs n’ toast

Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

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05. Dried fruit

For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.

06. Energy in a bar

With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

07. Chicken n’ sweets

For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.

08. Peanut Butter & Banana toast

Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.

09. Almond Butter & Jam Rice Cakes

Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

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10. 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.

11. Pita and hummus

One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.

12. 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.

13. Chicken hash

After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

14. Milk and cereal

Any time is a good time for cereal. Add 1 cup of low fat milk to 1 cup of whole-grain cereal.

15. Apples and cheese

Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

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16. Chocolate milk

One to two cups of low fat chocolate milk seals the deal with extra carbs and protein.

17. 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 that’s how you like it.

18. 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.

19. Bananarama

One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

20. Protein pancakes

From the kitchen of Greatist contributor Laura Skladzinski, 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.

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