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Last Updated on July 30, 2025 by Grace Oluchi
Who said you can’t get some of the best snacks to eat before and after your workout? There are numerous amazing snack options you can prepare and enjoy before and after your workout sessions.
They are quick to make, and tasty as well.
But you can’t just eat anything
What you eat before and after your workout session is very important in your fitness journey. They can affect your performance, recovery, and your health in general.
So, the snacks you eat have got to be good, okay? You need healthy snack options.
This article will show you some of the best snacks you can try today.
📋 Table of Contents
Amazing Snack Ideas To Eat Before Exercising
What you eat before your workout is known as pre-workout snacks. For pre-workout snacks, you should eat something easy and digestible. The best snacks to eat are those that can be broken down; this’ll help your body use that energy throughout your workout.
You need your carbs and healthy fats, with some protein
Pre-workout snack ideas:
- Rice cakes and berries
- Banana and zero-fat yogurt
- Rice Krispies
- Honey and fruit mix
- Rice cakes and avocado, with sliced tomatoes on top
- Date and put peanut butter in them
- Almond and nut butter
- Energy balls and oatmeal
- Rice cake and peanut butter
- Banana slices and some honey
- Toast, use peanut butter as a spread, and add a banana
- A fruit bowl with some of your favorite fruits
- Yoghurt, fruits, and quinoa
- Apples and peanut butter (it’s sweet, crunchy, and will fuel you up)
- Whole grain toast and peanut butter
- Greek yogurt with granola and honey
- Toast with jam
- Greek yogurt, with honey and nuts
Great Snacks To Eat After Your Workout
Pre-workout snacks are important in your fitness journey. But what you eat after exercising is equally, if not more important. The main purpose of a post-workout meal is to give your body everything it needs to be rehydrated and help your muscles recover. After you’re done exercising, your body needs both carbs and protein. But the emphasis on post-workout meals is on protein. Eating snacks that are high in protein after working out will help reduce muscle soreness, cortisol, and increase muscle tissue.
Post-workout snack ideas:
- Strawberry protein shake (convenient and quick to make)
- Chicken breast
- Salmon
- Bananas
- Almonds
- Cottage cheese
- Quinoa
- Berries
- Sweet potatoes, top with olive oil and 1 chicken drumstick
- Hard-boiled eggs, toast with peanut butter
- Chicken sandwich
- Sweet potatoes and chicken
- Protein popcorn
- Apple and almond butter
- Loaded peanut butter toast
- Scrambled eggs and veggies
- Peanut butter toast with chicken drumsticks
- Avocado and turkey roll-ups
- Grilled salmon and brown rice
- Egg omelet with whole grain toast
- Chicken and brown rice
- A glass of chocolate milk
- Peanut butter and banana toast
- Overnight oats with protein
- Protein bar
- Deli ham sandwich
- Scrambled eggs and veggies
Why is it important to have pre-workout and post-workout snacks or meals?
Working out on an empty stomach may not help you. It can affect your performance level; your body needs something to work with. Also, after exercising, the food you eat matters too. It’ll help your muscles recover and grow.
Common Questions
Can my post-workout snack be a meal?
Your post-workout snack can be a meal; it just depends on the portion and how many nutrients you have. A simple post-workout snack like a toast and one hard-boiled egg isn’t enough to be a whole meal. So, you can have a post-workout snack and still have a full meal after.
When is the best time to eat after working out?
You can eat 1 hour after your workout, but it’s much better to eat 30 minutes after. However, don’t stress about it. Your gym could be far from your house, so whenever you’re able to get home, you can eat. But if it’s possible to bring a snack to the gym, it’ll help you have your post-workout snack earlier.
How long do I wait after taking a pre-workout snack?
You can wait for 15 minutes to 30 minutes before you work out.
