People work out for different reasons, such as building muscle, improving strength, or simply maintaining a healthy lifestyle. Regardless of the reason, fueling your body is the key to reaching your personal fitness goals. By choosing the right snacks and meals, you can optimize your workout sessions and get the most out of your exercise routine. Before your next session, try one of these tasty, healthy snacks for better performance.
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1. Whole Grain Toast and Hummus
Whole grain toast offers complex carbohydrates that digest slowly, which means you will stay energized through the duration of your workout. Hummus, made from chickpeas, adds plant-based protein and healthy fats to keep you feeling full and satisfied.
2. Cottage Cheese and Pineapple
This classic snack combination has some surprising workout benefits. Cottage cheese is high in protein, particularly casein, which digests slowly and provides a steady supply of amino acids to your muscles. Adding pineapple introduces a natural source of sugars for a quick energy boost.
3. Trail Mix
A mix of nuts, seeds, and dried fruit offers a convenient and nutrient-dense snack that can be easily carried on the go. Nuts and seeds provide healthy fats and protein, while dried fruit provides natural sugars for energy. For pre-purchased trail mix, check the nutrition label for added salts or sugars, which can negate the benefits of this snack.
4. Oatmeal
Oatmeal is a slow-digesting carbohydrate that provides long-lasting energy, making it an ideal snack before a workout. Oatmeal is also perfect for customizing with toppings. If you have a sweet tooth, try adding a drizzle of honey or a dollop of fruit jam, which provides natural sugars. Alternatively, you can make savory oatmeal with a topping of eggs, slivered almonds, or sliced vegetables. Eggs and almonds contain healthy fats, while sliced vegetables provide additional sugar and fiber.
5. Fruit and Yogurt
Yogurt is packed with protein, particularly Greek yogurt. Top your yogurt off with some fruit, such as berries, apples, or bananas, which will add natural sugars and antioxidants. Antioxidants are especially useful for combating oxidative stress, which is the main culprit behind aching, tired muscles.
6. Smoothie and Protein Powder
Smoothies are highly customizable. To make your smoothie workout-friendly, start with your favorite recipe and add some protein powder and leafy greens, like spinach or kale. The protein powder helps with muscle repair, while the greens add vitamins and minerals that support overall health and performance.
7. Rice Cakes and Avocado
Rice cakes are a light, easily digestible source of carbohydrates, perfect for a pre-workout snack. Topping them with avocado adds healthy fats and fiber, which help to keep you full and provide sustained energy. If you’re counting your calories, this combo is a lean snacking option, coming it at less than 120 calories per serving.
Bonus: Water
Whether you’re at the gym, yoga class, or an infrared fitness studio. proper hydration helps regulate your body temperature, lubricate your joints, and transport nutrients to your muscles. While you plan your pre-workout snacks, don’t forget to hydrate yourself with plenty of water.
