Fuel Your Fitness!

Delicious Pre and Post Workout Snack Ideas to Maximise Your Fitness Results

Timing and composition of pre and post-workout snacks can be important for optimising muscle building and recovery. Here are some general guidelines to consider:

Pre-workout snacks:

It's generally recommended to consume a small meal or snack 30 minutes to an hour before exercise to provide your body with the energy it needs for the workout. A pre-workout snack should be easy to digest and provide carbohydrates for energy, as well as a small amount of protein to help prevent muscle breakdown during exercise. Some examples of pre-workout snacks include:

• Banana and almond butter: Bananas are a great source of carbohydrates and potassium, while almond butter provides healthy fats and protein.
• A rice cake with avocado and smoked salmon: Rice cakes provide carbohydrates, while avocado and smoked salmon are good sources of healthy fats and protein.
• Homemade energy balls: Made with gluten-free oats, nuts, seeds, and dried fruit, energy balls can be a convenient and nutritious snack for before or after a workout.
• Roasted chickpeas: Chickpeas are a good source of protein and carbohydrates, and can be roasted with spices for a crunchy and satisfying snack.
• Houmous and vegetables: Houmous is a good source of protein and healthy fats, while vegetables such as carrots, bell peppers, and cucumber provide carbohydrates and fibre.
• Greek yogurt with fruit: Greek yoghurt is usually particularly high in protein and the fruit provides the carbohydrates and vitamins are a bonus.
• A slice of wholegrain toast with nut butter. It can be gluten free bread if you can't tolerate gluten.
• Oats/porridge with berries

Post-workout snacks:

After a workout, your body needs to refuel with carbohydrates and protein to help repair and build muscle. Try to eat your post-workout snack within 30 minutes of finishing your workout for optimal recovery.

In terms of specific nutrient ratios, a general guideline is to consume a snack or meal that provides around 20-30 grams of protein and 40-60 grams of carbohydrates post-workout.

1. A protein smoothie made with almond milk, frozen banana, and your favourite protein powder
2. A banana with almond butter
3. Wholegrain toast (can be gluten free) with avocado and a sprinkle of Himalayan pink salt
4. A handful of grapes and a serving of nuts
5. A rice cake with sliced turkey and avocado
6. A bowl of quinoa with steamed veggies and a drizzle of olive oil
7. Sliced cucumber with hummus
8. A baked sweet potato topped with black beans and salsa
9. A turkey or chicken lettuce wrap with veggies and mustard for dipping
10. A piece of wholegrain toast with mashed chickpeas and cucumber slices.
11. Cottage cheese with fruit
12. Chocolate milk

Additionally, it's important to stay hydrated throughout the workout and to replenish fluids and electrolytes after exercise. Drinking water or a sports drink can help to rehydrate the body and promote recovery.

Overall, the best pre and post-workout snacks will vary depending on your individual needs and preferences. It's important to experiment with different snacks and nutrient ratios to find what works best for you in terms of promoting muscle building and recovery.