10 Snacks to Eat Before & After Your Workout

Wholesome carbs before and clean protein after!

black bean and lentil soup

The right fuel makes all the difference at the gym! And these clean workout snacks are sure to keep you strong and energized!

To get the most out of your workout, you should eat quick-energy carbs before and a healthy dose of protein after. Easy-to-digest carbs are easy on your stomach, but they provide plenty of calories so you can push your body to its limits. You can work harder and longer when your body isn’t running on empty. Post-workout, you’ll need protein to rebuild muscle. An ideal post-workout snack has about 10 to 20 grams of protein to keep you from losing muscle definition.

Check out these 10 workout snacks for inspiration! They’re made with clean ingredients and provide you with the right amount of nutrients to enhance your workout.

Pre-Workout Snacks:

1. Banana Coconut Energy Bars

An almond and dried fruit crust topped with silky banana cream and a decadent dark chocolate coconut layer. These bars have 11 grams of sugar to power your workout without overloading your system.

2. Chocolate Chip Cupcakes

These almond and coconut flour cupcakes are a great pre-workout snack or even a good on-the-go breakfast. They’re made without refined flour, and with just 14 grams of sugar they’re energizing without wrecking your diet.

3. Coconut Halva Balls

These bite-size snacks are a healthy way to power your workout. Halva is a traditional Egyptian treat made with sweetened ground sesame. We sweetened our coconut halva snacks with honey and vanilla to make them more nutritious without skimping on flavor. One ball has around 100 calories and 11 grams of carbs.

4. Clean Eating Refrigerator Oatmeal

No cooking required! Prepare this oatmeal in a jar, leave overnight, and just grab-and-go before your workout. Oats are a great pre-workout snack because they’re a healthy source of carbs.

5. Five-Ingredient Butternut Squash Fritters

If you prefer savory chips over sweet bars, try these crunchy fritters. They’re seasoned simply with a little bit of fresh sage, salt, and pepper, then lightly fried in olive oil.

Post-Workout Snacks:

6. Chocolate Peanut Butter Protein Shake

This shake has 12 grams of protein to help you recover from your workout. But the reason why you’ll want to drink it is because it’s all smooth and creamy deliciousness. Frozen bananas blend into a rich ice-cream like texture. With peanut butter powder for extra creaminess and ice for a frosty shake texture, this filling snack is better than dessert.

7. Salmon and Eggs on Toast

At 20 grams of protein per serving, this is one of our highest-protein recipes. We highly recommend it for anyone trying to tone up or build muscle mass. The best part is that it’s easy to prepare and full of rich savory flavor.

8. Skinny Banana Split Protein Smoothie

Made with non-fat Greek yogurt, unsalted almonds, fresh strawberries, and banana, this sweet treat results in a rich and creamy texture. We recommend using a clean protein powder for the best results.

9. Protein Egg & Tomato Toast

Poached eggs make this recipe feel like a classy treat. It’s ideal for post-workout snacking or as a scrumptious breakfast. Each serving has only 150 calories with 10 grams of healthy protein.

10. Protein Packed Black Bean and Lentil Soup

Soup is too often overlooked. It can be a healthy snack or meal, full of flavor, protein, and essential nutrients. This black bean and lentil soup has a little bit of spice, filling beans, and an impressive 13 grams of protein per serving.


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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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