🌟 Top Pre and Post-Workout Snacks for Energy & Recovery! 🌟

Hey, HEAT fam 👋

Let’s talk snacks—specifically, what to eat before and after your workouts to feel energised 💪 Pre-workout snacks? They’re all about giving you the energy to smash your session. Post-workout snacks? Those help your muscles recover and keep you feeling amazing. 💕

I’ve pulled together some of my go-to options, with macros included (because I know you like to keep things balanced). They’re quick, easy—even if you’re on the go.

Ready to level up your snack game? Lets do it 👇

 

⏰ Pre-Workout: Fuel Your Workout! Your body needs quick, easy-to-digest carbs with a little protein or fat to power through your session. Eat these 30–60 minutes before your workout for a boost of energy without feeling weighed down.  

 

1️⃣ Banana + Almond Butter 🍌🥜
   - 1 medium banana + 1 tbsp almond butter  
   - Macros: 180 cal | 3g protein | 26g carbs | 8g fat  

2️⃣ Greek Yogurt + Berries 🍓 
   - 1/2 cup Greek yogurt + 1/2 cup mixed berries  
   - Macros: 100 cal | 8g protein | 12g carbs | 2g fat  

3️⃣ Rice Cakes + Peanut Butter 🍚 
   - 2 rice cakes + 1 tbsp peanut butter  
   - Macros: 190 cal | 5g protein | 21g carbs | 9g fat  

4️⃣ Oatmeal with Honey 🍯 
   - 1/3 cup oats (dry) + 1 tsp honey  
   - Macros: 150 cal | 4g protein | 27g carbs | 3g fat  

5️⃣ Trail Mix (with Dried Fruit + Nuts) 🥜🍇
   - 1/4 cup trail mix (half nuts, half dried fruit)  
   - Macros: 180 cal | 4g protein | 22g carbs | 9g fat  

6️⃣ Apple Slices + Peanut Butter 🍎🥜
   - 1 medium apple + 1 tbsp peanut butter  
   - Macros: 195 cal | 4g protein | 28g carbs | 9g fat  

7️⃣ Rice Cake + Avocado 🥑  
   - 1 rice cake + 1/4 avocado  
   - Macros: 105 cal | 1g protein | 11g carbs | 7g fat  

8️⃣ Hard-Boiled Egg + Crackers 🥚🍘  
   - 1 egg + 5 whole-grain crackers  
   - Macros: 130 cal | 6g protein | 10g carbs | 7g fat  

9️⃣ Mini Bagel + Jam 🥯🍓  
   - 1 mini whole-grain bagel + 1 tsp jam  
   - Macros: 120 cal | 4g protein | 23g carbs | 1g fat  

🔟 Energy Balls 🏐  
   - 2 balls (made with oats, peanut butter, honey, and a sprinkle of chocolate chips)  
   - Macros: 200 cal | 5g protein | 20g carbs | 10g fat  

 

🏋️‍♀️ Post-Workout: Refuel & Recover! 
After your workout, focus on protein to repair muscles and carbs to restore energy. Eat these within 30–60 minutes** for optimal recovery!  

 

1️⃣ Protein Smoothie 🥤  
   - 1 scoop protein powder + 1 frozen banana + 1 cup almond milk + handful spinach  
   - Macros: 220 cal | 20g protein | 25g carbs | 5g fat  

2️⃣ Eggs + Whole-Grain Toast 🍳🍞 
   - 2 eggs + 1 slice whole-grain toast  
   - Macros: 200 cal | 12g protein | 14g carbs | 10g fat  

3️⃣ Chicken or Turkey Wrap 🌯  
   - 3 oz grilled chicken or turkey + 1 small whole-grain tortilla + veggies  
   - Macros: 240 cal | 25g protein | 20g carbs | 6g fat  

4️⃣ Cottage Cheese + Pineapple 🧀🍍
   - 1/2 cup cottage cheese + 1/2 cup pineapple chunks  
   - Macros: 140 cal | 12g protein | 14g carbs | 4g fat  

5️⃣ Chocolate Milk 🥛🍫
   - 1 cup low-fat chocolate milk  
   - Macros: 190 cal | 8g protein | 30g carbs | 3g fat  

6️⃣ Grilled Chicken + Sweet Potato 🍗🍠 
   - 100g grilled chicken + 1/2 medium sweet potato  
   - Macros: 220 cal | 25g protein | 20g carbs | 2g fat  

7️⃣ Tuna Salad + Whole-Grain Crackers 🐟🍘  
   - 75g canned tuna in water + 5 whole-grain crackers  
   - Macros: 180 cal | 20g protein | 12g carbs | 5g fat  

8️⃣ Avocado Toast + Egg 🥑🍳
   - 1 slice whole-grain toast + 1/4 avocado + 1 egg  
   - Macros:220 cal | 9g protein | 15g carbs | 12g fat  

9️⃣ Quinoa + Veggies + Hummus 🥗 
   - 1/2 cup cooked quinoa + 1/2 cup mixed veggies + 1 tbsp hummus  
   - Macros: 180 cal | 6g protein | 25g carbs | 5g fat  

🔟 Cereal + Milk 🥣🥛 
   - 1 cup whole-grain cereal + 1 cup low-fat milk  
   - Macros: 200 cal | 10g protein | 35g carbs | 2g fat  

 

✨ Let’s Recap!
💡 Pre-workout = Carbs for energy + a little protein or fat to keep you going. 
💡 Post-workout = Protein for recovery + carbs to restore energy.  

 

Claire xoxox