When the cravings hit it’s hard to stay on track when you’re trying to follow a healthy lifestyle. Not to mention, on top of that you probably run a busy lifestyle. The best thing to do to stay on track when fueling your body before and after a workout is to choose quick and easy snacks that require no brain power, save that for the gym.
There are key contributions you should consider when deciding what is going to fuel your body before, during and after your workout. It’s important to eat a snack before your workout without eating a big meal that sits uncomfortably in your stomach, this will actually make you feel sluggish during your workout. It is ideal to eat something small before a workout but make sure it nutritional dense. It is also recommended that you eat 45-60 minutes before your workout so your food has some time to digest. A good rule of thumb is to consume foods that have equal amounts of protein, carbs and little fat as well try and avoid heavy proteins such as steak, choose something lighter like egg whites or chicken.
During your workout, it is important to stay hydrated with water and follow your workout with healthy carbs and protein. Consuming protein after your workout can be important especially when lifting weights because they help repair and grow your muscles. We have compiled 20 amazing before and after workout snacks to help you stay on track.
This super easy and quick recipe only requires 5 ingredients all of which you probably have on hand right now. This delicious snack is packed full of protein from the quinoa. An extra bonus these little balls of power contain only 36 calories and 1.5 grams of protein with less than a gram of sugar.
These peanut butter balls are naturally gluten-free and vegan, another extra bonus! They’re so healthy and delicious that even your kids will love. Better yet they make the perfect pre-workout snack to give you enough energy to get through your workout.
https://happyhealthymama.com/look-again-quinoa-peanut-butter-snack-balls.html#_a5y_p=4364793 PHOTOS AND RECIPE HERE: HAPPY HEALTHY MAMA
Getting enough protein before you start a good workout is so important to give you enough energy to make it through. The secret to this recipe to achieve a high source of protein is to add eggs to your oatmeal.
Oatmeal makes a great pre-workout snack not just a breakfast meal because it is so filling. This recipe also uses flaxseed to include healthy fats into your snack. You’ll definitely want to make this before your next workout.
https://www.fannetasticfood.com/high-protein-oatmeal-recipe/ PHOTOS AND RECIPE HERE: FANNETASTIC FOOD
If you’re like me and don’t like eating the same snacks every day then this is the perfect recipe for you. This recipe is packed full of nutrients and flavor.
Steel cut oats hold the most nutrition value when it comes to types of oats. However, let’s get real here, who has 30 minutes to spare every day to cook up some steel cut oats on the stove top, I sure don’t! This recipe is so easy all you have to do is dedicate one 30 minute session out of your week, pop these into the handy-dandy muffin tin and change up the flavorings to your liking. Some examples in this recipe include ideas such as strawberry, apple, and blueberries. Once you make these oat muffins you can pop the extra in the freezer and take out what you need each day.
https://confessionsofafitfoodie.com/2016/04/21-day-fix-freezer-steel-cut-oats/ PHOTOS AND RECIPE HERE: CONFESSION OF A FIT FOODIE
If you’re a chocoholic like myself then you’re definitely going to want to make this recipe. If there’s any way I can incorporate chocolate into a recipe and have it be guilt free you bet I’m jumping on that opportunity.
This recipe is full of cinnamon flavor that resembles the taste of your favorite oatmeal raisin cookie. These proteins bars are full of energy making it a perfect snack for before or after your workout.
https://www.eatingbirdfood.com/oatmeal-raisin-protein-bars/?utm_source=bloglovin.com&utm_medium=feed&utm_campaign=Feed:+eatingbirdfood/hWrr+(Eating+Bird+Food) PHOTOS AND RECIPE HERE: EATING BIRD FOOD
There is nothing like the convenience of making a snack the night before so if you’re on a time crunch the next day you can just grab and go. This delicious recipe is full of protein, 20grams to be exact and packed with great flavor.
This recipe resembles the taste of a chocolate pudding but without the guilt. It is sugar-free and full of protein from the Greek yogurt and protein powder. This recipe will help provide the protein you need for your workout without making you feel heavy for sluggish.
https://diabetesstrong.com/healthy-high-protein-cake-batter-mousse/ PHOTOS AND RECIPE HERE: DIABETES STRONG
These tuna salad crackers don’t only make a great appetizer for a party but they also make a great before or after workout snack. If you love tuna salad sandwiches but don’t want to commit to bread try making this recipe for a lighter alternative. If you’re watching your carb intake you could even cut the cracker all together for a lettuce cup. The options are endless!
It’s important to use good quality tuna and mayonnaise to get the best nutritional value. Add chopped celery to your tuna salad to add crunch to your bite.
https://www.garnishandglaze.com/tuna-salad-on-crackers// PHOTOS AND RECIPE HERE: GARNISH AND GLAZE.
Pancakes might seem like a time-consuming task to make for a snack but this recipe is actually quite easy, you’ll have these whipped up in no time at all. These easy protein pancakes will fill you up, give you enough protein to get through your workout but won’t make you feel like there’s a basketball sitting in your stomach.
The best part is you can customize this recipe to your liking. If you don’t love blueberries or raspberries, change up the berry choice to please you. The easiest way to add protein to your cooking or baking is to add protein powder, an easy and accessible source of protein. Adding in egg whites also help to increase the protein value.Top it off with sugar-free syrup or opt out of the syrup and sprinkle stevia on top to help sweeten your pancakes.
https://diabetesstrong.com/protein-pancakes/ PHOTOS AND RECIPE HERE: DIABETES STRONG
If prepping and making snacks isn’t your jam, then no need to worry. Try enjoying an easy to throw together smoothie to enjoy before your next workout.
It’s important to get enough nutrients such as good carbs, healthy fats, and protein to ensure you’re intaking enough energy. Green smoothies are great for your health but can also provide you with enough fuel to get your body moving.
https://www.simplegreensmoothies.com/recipes/green-smoothies/pre-workout-green-smoothie PHOTOS AND RECIPE HERE: SIMPLE GREEN SMOOTHIES
Have you heard of this crazy thing called spirulina? Well, it is s superfood! Spirulina is algae powder that is very high in protein and an amazing source of antioxidants, B-Vitamins, and many other great nutrients. Whenever you can add it to your food or smoothies you definitely will want to.
Traditionally a lot of people put spirulina powder in their smoothies but this recipe gives a fun twist on how else you can incorporate your spirulina powder. These energy balls are sweetened with dates and contain raisins and dried cranberries for extra texture. This recipe makes the perfect before and after workout snack that is Vegan-friendly, an extra bonus!
http://www.veganinsanity.com/recipes/spirulina-protein-power-bites/#.WrEF-JPwZTY PHOTOS AND RECIPE HERE: VEGAN INSANITY
The key word to this recipe is easy. If you don’t have any pre-workout snacks ready to go or no smoothie ingredients on hand then this is a super easy recipe perfect for you. This recipe is gluten-free and kid-friendly, so you can pass along your delicious pre-workout snack to your kids too, double win.
Consider apples to be natures source of a caffeine, the perfect pick me up you need before you head over to the gym. The chia seeds hold nutritional value but also help this snack fill you up. Each serving contains 8 grams of protein and 4 grams of fiber, the perfect pairing.
https://www.joyfulhealthyeats.com/easy-apple-peanut-butter-energy-bites/ PHOTOS AND RECIPE HERE: JOYFUL HEALTHY EATS
If you love cinnamon rolls and rice kripsie squares then this is a perfect before or after workout snack for you. This recipe requires only 4 ingredients that you most likely have on hand and is also a no-bake recipe, that’s super easy!
These cereal bars a packed with protein and are vegan, gluten-free and dairy-free. Skip your refined-sugar filled premade cereal bars and make your own to have on hand. The secret to this recipe is to use a nut-butter to help make the cereal bind together, instead of traditional and sugary marshmallows. The yummy icing drizzle is also packed with protein. It is made with vanilla protein powder, cinnamon and a liquid of your choice to thin it out, what is not to love.
https://thebigmansworld.com/2016/12/27/healthy-4-ingredient-no-bake-cinnamon-roll-protein-cereal-bars/ PHOTOS AND RECIPE HERE: THE BIG MANS WORLD
Turn your next banana bread craving into a protein-packed treat you can eat before your next workout or save it for after. This recipe is low fat, vegan, gluten-free and a great source of protein.
This recipes protein source is fueled by protein powder in the batter and sprinkled hemp hearts on top. To add even more protein to this delicious snack try toasting the banana bread and adding natural peanut butter as a spread. This snack will be a great source of fuel you need.
https://bitesofwellness.com/protein-banana-bread/ PHOTOS AND RECIPE HERE: BITES OF WELLNESS
If you’re seeking a more savory snack to have after your next workout then you might want to give these a try. This quick and easy recipe is made in a muffin tin helping you make an abundance of supplies. Store in the fridge and eat throughout the week after your workouts or you can even double the recipe and freeze to have extra for later.
This recipe has a great source of protein from the eggs, turkey bacon, and quinoa. It will be sure to quench your hearty snack craving after your next workout.
https://www.beachbodyondemand.com/blog/pre-workout-nutrition-80-day-obsession PHOTOS AND RECIPE HERE: BEACH BODY ON DEMAND
This recipe is perfect for you if your favorite snack used to be, or maybe still is a chocolate covered granola bar. Both crunchy and delicious this recipe is a great snack choice for before your next workout.
Considering this recipe uses plant-sourced protein powder it makes this recipe both gluten-free and vegan. It also requires no baking which means you’ll have these protein bars made and ready to go in no time at all.
http://whatmollymade.com/chocolate-peanut-butter-protein-bars-vegan-gluten-free/#_a5y_p=6011024 PHOTOS AND RECIPE HERE: WHAT MOLLY MADE
This easy recipe is a low-carb, high-protein snack. This recipe is easily customizable by changing your fillings. Try making these wraps filled with turkey slices or add avocado for extra healthy fats, or even add in hummus for extra protein and flavor. The options are quite endless.
The egg wraps make a great substitution for a regular flour tortilla so you can skin out on all the extra carbs and help repair and grow your muscles after a workout. You get a great source of protein on a light and filling snack.
https://www.theleangreenbean.com/egg-wraps/ PHOTOS AND RECIPE HERE: THE LEAN GREEN BEAN
If you’re anything like me where you get home from the gym, hungry from all your hard work ready to jump at anything readily available in front of you then you want this recipe. Unfortunately, when we are unprepared, that is when the bad decision making comes into play. Try making this easy and delicious snack that is ready to eat as soon as you complete your workout.
This recipe is like a hybrid of trail mix, Chex Mix, and muddy buddies but without the chocolate. The trick to this recipe is to cover the mixture with natural peanut butter and then cover it in protein powder. To get the healthiest value choose high quality dried fruit and use air-popped popcorn instead of microwave popcorn. This is full of protein and will be sure to cut your after gym sugary snack craving.
http://24carrotlife.com/2013/12/30/peanut-butter-protein-snack-mix/ PHOTOS AND RECIPE HERE: 24 CARROT LIFE
Did this photo catch your eye, like it did mine? Who would have thought workout and gummies could somehow be associated with each other. These easy 3 ingredient gummies are healthy and give you that energy boost you need to get through your workout.
Some people experience a jitter feeling when drinking pre-workout shakes. These gummies allow you to consume pre-workout powder at a slower pace allowing you to get the energy you need without all the weird side effects.
http://whatmollymade.com/pre-workout-gummies/#_a5y_p=6247487 PHOTOS AND RECIPE HERE: WHAT MOLLY MADE
What better way to enjoy an after workout snack like a protein brownie. This recipe is so easy it only requires 1 minute to bake. Made in the microwave you’ll have this brownie made in no time at all.
This brownie recipe offers many alternatives to cater to many kinds of diets such as paleo, vegan, gluten-free and even if you’re following the Keto diet. Almost everyone can enjoy this after workout snack.
https://thebigmansworld.com/2015/09/02/the-ultimate-1-minute-protein-brownie/ PHOTOS AND RECIPE HERE: THE BIG MANS WORLD
This is another chocolate pudding recipe that makes a perfect after workout snack. It contains a secret ingredient that is booming with protein nutrients.
Skip the heavy cream and butter the next you make chocolate putting whether it’s for after your workout or just an afternoon pick me up you’ll want to make this recipe. The secret ingredient is to use is black beans, full of protein and the pudding is sweetened with real maple syrup. Each serving contains 7 grams of protein and 6 grams of fiber, I’m pretty sure that is what perfection is like.
https://www.popsugar.com/fitness/Black-Bean-Chocolate-Pudding-42075951/?crlt.pid=camp.h0uRA0jL0miD PHOTOS AND RECIPE HERE: POP SUGAR
Energy balls can be made in so many variations blasting with flavor of all kinds. This recipe takes on a blueberry muffin flavor but full of nutrition. These energy balls only require 6 ingredients and are made in the food processor, you’ll have them blended up in no time.
The dates give these energy balls its sweetness, combine that with the dried blueberries and you get that luscious blueberry muffin flavor. It also requires 2 cups of nuts which provide your body with protein and enough energy to get you through your workout.
https://www.thehealthymaven.com/2013/05/blueberry-muffin-energy-bites.html#_a5y_p=3694786 PHOTOS AND RECIPE HERE: THE HEALTHY MAVEN