Pre and Post Workout Snacks for Improved Performance

Pre and Post Workout Snacks

Would you like to push harder, move faster and last longer?  If so, then you need to pay attention to your pre and post workout snacks.  Having nutritious pre and post workout snacks is a great way to boost your performance so you can move faster, push harder and last longer.

Pre-workout meals can be scheduled around breakfast, lunch or dinner. Many people like to train in the early morning before breakfast. The idea is to train when the body is depleted of its quick energy stores making it draw from its fat reserves. The theory is your body will access fat stores immediately, and since you aren’t digesting food, all this energy will go to your workout.  Although, you may likely burn some fat, it is a harsh and stressful way to exercise since most people find it isn’t sustainable long-term. What you need to consider before you start a workout, is how long you are going to exercise and decide whether and an extra burst of energy is going to help you to push past a plateau or take you to the next level. In this case, a snack an hour pre-workout would be a good idea. Here are some great ideas for pre and post workout snacks:

Pre Workout Snack Recipes

Apple Cinnamon Energy Gel

Pre/intra workout – Prep time: 10 minutes – Servings: 4

What’s in it?

• 1 cup organic unsweetened apple sauce (Santa Cruz Organic)
• 2 tbsp. chia seeds
• 2 tbsp. maple syrup
• 1 tbsp. MCT oil
• 1 tbsp. marine hydrolyzed collagen
• Pinch of cinnamon
• Pinch of Himalayan sea salt

How it’s made:

Put all the ingredients in a food blender and blend until smooth.

Nutritional information

Serving size: 70 g

Calories: 100

Carbohydrates 19 g; Protein 1.5 g; Fat: 1.5 g 

Superfood Energy Bites

Pre workout Prep time: 15 minutes Servings: 10 bites

What’s in it?

• 1 1/5 cup oatmeal
• 1 tsp. maca
• ½ cup peanut butter
• ¼ cup maple syrup
• 2 tbsp. chia seeds
• 2 tbsp. MCT oil
• 1/3 cup hemp seeds
• Pinch of salt
• 1 tbsp. cacao powder

How it’s made

Combine all the ingredients in a food processor until you get a thick and doughy consistency. Form dough into balls and roll in hemp seeds, chia seeds, cacao powder or shredded coconut. Refrigerate.

Nutritional information

Serving size: 1 Energy Bite

Calories: 130

Carbohydrates 15g; Protein 5g; Fat 1.5 g; Fibre 2 g •

Post Workout Snack for Muscle Building

Post-workout snacks help with muscle and connective tissue repair after an intense exercise session. The best snack to have post-workout is a protein shake and should be consumed within the first half hour after your workout.

When trying to increase muscle mass pre- and post-workout nutrition is necessary. It’s important not to let you body struggle for nutrients since it will make it difficult for your body to repair and build muscle.

During workouts, your body is drained of glycogen, which fuels muscle contractions during exercise. When you don’t refuel after an intense workout, your body will start to break down all possible reserves including muscle; which you want to avoid at all cost. The best way to prevent this catabolic process is to consume a protein and carbohydrate-rich drink to prevent muscle loss.

Coconut Banoffee Smoothie

Post-workout Prep time: 5 minutes Servings: 1 smoothie

What’s in it?

• 3/4 cup coconut milk
• 1 frozen banana
• 1 tsp. maca
• 1 tbsp. cashew butter
• 1 tsp. cacao nibs
• 1 medjool date
• 2 tbsp. coconut meat/coconut flakes (unsweetened)
• 1 scoop protein powder
• 1 scoop of ice

How it’s made

Combine all the ingredients in a blender and blend until smooth.

Nutritional Information Serving size: 24oz

Calories 450

Carbohydrates 40 g; Protein 35g; Fat: 12 g

Time Your Food Intake

Never work out on a full stomach. Most people find this makes them nauseous or feel drained of energy. Your best case scenario is to have a regular meal about 2-4 hours before your workout to allow your body time to digest food.

Pre-workout snacks are foods that the body can quickly process and use for performance. These snacks should be consumed 30 – 60 minutes before your workout. While post-workout snacks are small snacks that are consumed 20 – 30 minutes after a workout.

As with all nutrition, whole food sources are always the best choice to make. Pre and post workout snacks or meals should be fresh for best results. Try out these tasty recipes today and boost your performance !

Good Luck and Happy Training!

Cathie Glennon – BCRPA/SFL

Recipes Provided by Karina Taylor

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