25 Pre or Post Workout Snack Ideas

By Laura Kelly-Pifer


Think about this…when you are working out you want enough energy to last your whole workout. No one wants to tire out before they’ve pushed their muscles to the max, so you need a meal that will keep you energized. A meal containing complex carbohydrates is exactly what you need for your workout because it helps release energy at a steady rate. Some good pre-workout, complex carb choices include bananas, melon and sweet potatoes.  Here are some good pre-workout meal examples….

Banana and a glass of almond milk
Apple with a handful of nuts
Nonfat plain yogurt with berries

After a Workout:

Your post-workout meal should be eaten within an hour of ending your workout to replenish lost nutrients and feed your body the protein it needs to repair muscle tissue. Ideally, you’ll want to choose lean proteins and carbohydrates that are absorbed easily, so your body can quickly deliver nutrients where they need to go. Chicken, fish, eggs and whey are all good post-workout protein sources, and bananas, potatoes, sweet potatoes, and raisins are rich in both potassium and glycogen.   Some examples of post-workout meal examples are…

Grilled chicken breast with sweet potato
Egg whites with tomato and steamed spinach
Shakeology with fresh fruit

In addition to the snack ideas Ive already posted, I’m including a list of healthy, delicious and filling foods that can be combined to provide your body with the fuel it needs.

1, Air Popped Popcorn

2. Nonfat Cottage Cheese

3. Hard Boiled Eggs

4. Hummus

5. Peanut Butter

6. Fruit Smoothies

7. Almonds

8. Sliced Apples

9. Frozen Grapes

10. Orange Slices

11. Broccoli Florets

12. Green Salad

13. Cherry Tomatoes

14. Frozen Mangos

15. Sunflower Seeds

16. Kale Chips

17. Bean Salad

18. Tuna

19. Sliced Turkey or Chicken Breast

20. Pickles

21. Olives

22. Shakeology

23. Nonfat Yogurt

24. Frozen Yogurt

25. String Cheese

Feel free to print this list off and place on your fridge and add to your shopping list or share with a friend.

With Love,


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Laura Kelly-Pifer is a Fitness Coach who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!

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