Wondering what to munch on before breaking a sweat or how to refuel after a tough gym session? This guide dives into the best pre and post-workout snacks to keep your energy high and your fitness goals on track.
Nothing throws off your focus during those final reps like a growling stomach. If you’ve ever felt like you fueled up but still hit a wall mid-workout, you’re not alone. And after a grueling session, when your energy feels completely drained, the right snack can be the key to bouncing back and powering through the rest of your day.
Heading to the gym on an empty stomach? Think again. Skipping food can leave you dizzy, sluggish, and underperforming. Even if you don’t have time for a full meal, a quick snack can make all the difference.
Bananas are a top-tier pre-workout choice. Packed with fiber to keep hunger at bay and potassium to support your muscles and blood pressure, they’re a simple yet powerful option. Pair them with peanut butter for a boost of niacin, which helps convert food into energy and supports heart and digestive health.
Eggs are another excellent pre-gym snack. Loaded with high-quality protein, vitamins, and minerals, they help stimulate muscle growth and repair.
Need an energy kick? Try avocado toast. The healthy fats in avocados provide sustained energy, especially when your body starts to burn through its carb reserves.
A peanut butter and jelly sandwich might sound old-school, but it’s a classic for a reason. The peanut butter delivers protein, the jelly adds quick sugars, and whole wheat bread brings in fiber and complex carbs.
Smoothies are another great option. Blend protein-rich yogurt with berries and ice for a refreshing, nutrient-dense snack that won’t weigh you down. Skip the store-bought versions and make your own to avoid added sugars.
After your workout, it’s time to refuel. While protein bars are a popular choice, there are plenty of other snacks that can help you recover and recharge.
Low-fat Greek yogurt with berries is a post-workout powerhouse. It’s rich in digestible protein and amino acids, which your muscles need to rebuild after intense activity.
CBD-infused edibles like gummies, cookies, or chocolate can also be a fun and functional way to recover. Known for easing muscle soreness, CBD can help you feel ready to hit the gym again tomorrow. Just be sure to buy from trusted sources like Simply Green.
Popcorn isn’t just for movie nights. Protein popcorn is a whole-grain snack that helps replenish glycogen stores and supports muscle recovery. Add a scoop of flavored protein powder for an extra boost.
And finally, chocolate milk—a nostalgic favorite that’s also scientifically backed. With the perfect carb-to-protein ratio, it helps muscles refuel and rebuild better than water, plain milk, or most sports drinks.
So whether you’re gearing up or winding down, these snacks will help you stay strong, energized, and ready for whatever your workout throws at you.
