Wondering what you should eat before or after your workout? We've put together some ideas for pre-workout snacks for you.
Whether you're powering through an intense HIIT session or winding down with yoga, the energy and nutrients you provide your body before and after your workout make a huge difference [1]. It's not just about your performance; it's also about how well your body recovers and your energy levels throughout the day. But what and when should you eat before and after your workout? In our article today, we’ll focus on pre-workout and post-workout snacks, so you’re well-prepared for your next gym session and can support your body’s muscle-building process afterward.
The Role of Pre-Workout Snacks
Have you ever felt sluggish during a workout and run out of steam way too quickly? That could be because your body was lacking energy in the form of nutrients. A pre-workout snack can help prevent such early glycogen depletion in your muscles [2]. Timing is key; you should eat your snack about an hour before your workout to give your digestive system enough time. But be sure to keep it to a small portion that doesn’t sit heavy in your stomach—after all, we all know that working out on a full stomach isn’t a good idea! Your body temporarily halts digestion during exercise to make as much energy as possible available to your muscles. Ideally, you should allow 2 to 3 hours between larger meals and your workout. Opt for a snack rich in easily digestible carbohydrates to provide quick energy. A small amount of about 15 g of protein can also help prevent muscle breakdown during your workout. Try to avoid too much fat, as it takes longer to digest [3].
What to Eat Before Your Workout
Here are a few ideas for a small snack before your next workout that will provide carbohydrates, fibre, and protein while being low in fat:
- A protein bar
- A small smoothie made with 15 g of WAM Protein and a banana, optionally with a bit of peanut butter
- A small bowl of oatmeal with skyr or yoghurt and berries, optionally with nuts or almonds
- Rice cakes with a little avocado and turkey slices
If you want a quick snack half an hour before your workout, dried fruits like dates or apricots are great for providing last-minute carbohydrates. If you’re training early in the morning or before noon, a cup of coffee can give you an extra caffeine boost (but please, not on an empty stomach!).
Always remember to keep an eye on portion sizes! You certainly don’t want to “revisit” your snack during your workout.
Recovery with Post-Workout Snacks
After successfully completing your workout, it’s time to focus on recovery. If you’re not planning on having a full meal within the next one or two hours, a targeted post-workout snack 30 to 60 minutes after your workout can help kickstart muscle repair and replenish your energy stores. Your goal here should be a good mix of proteins and carbohydrates [4]—various studies have shown that 30 g of protein after a workout is optimal [5]!
What to Eat After Your Workout
Here are some snacks that will provide you with carbohydrates and protein after your workout:
- A smoothie with 30 g of WAM Protein powder and a banana or oats
- A serving of quark with fresh fruit
- Whole grain toast with cottage cheese and turkey slices
If you’re in a hurry and planning to have a large meal in two or three hours anyway, a protein shake or bar is also a great option for a quick post-workout snack that’s easy to carry in your gym bag.
Don’t Forget to Hydrate!
We can’t talk about workout nutrition without mentioning hydration! Staying well-hydrated helps your body make the most of the nutrients from your food. Drink water regularly before, during, and after your workout, especially if it’s hot or you’re doing long endurance sessions. If you notice visible salt marks on your skin or clothing, it might be a good idea to add electrolytes and minerals like sodium, potassium, and magnesium to your drink [6]. These ingredients are often available pre-mixed in convenient sachets or tablets.
Listen to Your Body
The best advice? Listen to your body! Your needs can vary depending on the type of exercise, intensity, body composition, training status, and even the temperature of the day. We hope this article has given you some ideas and general guidelines to better fuel your body during workouts. However, don’t hesitate to tweak things if you feel you need a little more or less for consistent performance during training! If you’re unsure, just reach out to us or consult a nutritionist!
Pre-Workout Snack: Conclusion
A snack before your workout can provide you with important extra energy if your last full meal was 2–3 hours ago. A good pre-workout snack an hour before training combines carbohydrates and around 15g of protein. If you’re snacking just 30 minutes before your workout, focus on a small portion of quickly available carbohydrates. Experiment with snacks and find out which combinations make you feel good. Remember: every body is different. What works for your workout partner or a fitness influencer might not necessarily work for you—and that’s perfectly okay!
Do you have a favourite snack or a burning question? Write to us! We love hearing from our community and supporting you on your fitness journey.
Sources
[1] Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33.
[2] Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 2014 Apr 29;6(5):1782-808.
[3] Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov 12;12(11):3473.
[4] Beelen M, Burke LM, Gibala MJ, van Loon L JC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):515-32.
[5] Mallinson JE, Wardle SL, O'Leary TJ, Greeves JP, Cegielski J, Bass J, Brook MS, Wilkinson DJ, Smith K, Atherton PJ, Greenhaff PL. Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women. Scand J Med Sci Sports. 2023 Dec;33(12):2470-2481.
[6] American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90.
