What are your favorite pre- and post- workout snacks?
Breakfast is considered as the most important meal of the day for everyone, with no exception, but for those who work out regularly, pre- and post- workout snacks can be just as important.
Everyone has different nutritional requirements, depending on their activities and aims, so we present you some snacks that can offer perfect balance of protein, fats and carbohydrates to satisfy hunger, boost energy and help in muscle recovery. The right combination of exercise and diet will result with better performance and better body. Here are our favorite pre- and post-workout snacks worth including in your diet.
The body actively works to build muscle and recover all the time, 24 hours a day, not just during exercising. So, you should time your snacks smartly to fuel your body if you want to gain muscle and to burn fat at the same time. Eat your pre-workout snack at least two hours beforehand to avoid stomach growling and provide your body with the necessary nutrients. Don’t forget to drink more water to keep your body hydrated, fresh and energized.
1. Yogurt Parfait
Top ¼ cup nonfat plain yogurt with ½ cup whole grain cereal, 1 teaspoon honey and ½ cup fresh berries of your choice. Yummy!!
2. Cha-Cha Coconut Protein Shake
Blend 1 scoop chocolate whey protein with 1 tablespoon of extra virgin coconut oil and 1 cup cold water.
3. Dressed Up Oats
Fuel up with carbs before exercise for better endurance. Top ½ steel-cut oats with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
4. Frozen Protein Shake
Blend 1 scoop of your favorite whey protein flavor (vanilla, cappuccino or chocolate) with ½ cup ice, and 1 cup frozen or fresh berries to boost your energy.
5. Peanut Butter Apple
For a quick carb loading, slice 1 apple and serve with 2 tablespoons delicious organic peanut butter.
6. Fruit Cup
Mix 1 cup berries, 1 slice melon, 1 medium banana, ½ cup pineapple and 1 orange. Tasty!
7. Yogurt and Berries Mix
Blend 1 cup nonfat Greek yogurt which contains more proteins than regular plain yogurt, with ½ cup fresh berries. You can combine with chopped almonds or hazelnuts for a perfect taste.
8. Eggs and Toast
If you have a large appetite try 2 boiled eggs (you can use hard or soft boiled eggs, it really doesn’t matter) with 1 slice of whole-wheat toast. Add a yellow mustard to enrich the flavor.
9. Green Salad with Hardboiled Egg
If you need some greens, get 1 cup of green salad with assorted fresh, seasonal veggies, 1 hard-boiled egg, and top with extra virgin olive oil and vinegar (or a squeeze of lemon juice).
10. Rice Pudding
For an intense cardio workout fuel up with ½ cup cooked rice, topped with ½ cup milk, chopped walnuts, and a pinch of cinnamon on top.
After an intense and tough exercise session, post-workout snacks are the best and most important way to recover muscle and restore energy. Protein based snacks are a great way to rebuild tissue that breaks down during exercise. Here are 10 beneficial, as well as delicious snacks which are the best choice for achieving your goals.
11. Protein Pancakes
Mix 4 egg whites, ½ cup raw oats, ¼ cup cottage cheese, ½ scoop protein powder and ½ teaspoon vanilla extract. Cook on preheated griddle (medium or low heat) and wait for bubbles to form and burst in the center, then flip and cook another minute. Top with peanut butter, and sliced banana or fresh berries, depending on the taste you want to get.
12. Avocado with Cottage Cheese
Get a ripe avocado, make a hole in the middle, fill it with cottage cheese and add flaxseed on the top. Avocados are great source of Vitamins C and E, Zink and Selenium.
13. Scrambled Eggs
Whisk 2 or 3 whole eggs and add cheddar cheese for stronger milky flavor. If you want to get light veggie flavor you can add onion and red pepper instead. Cook with extra virgin olive oil.
14. Green Smoothie
Blend 4 cups of fresh spinach with ½ cup vanilla flavored low-fat yogurt, 1 cup almond or coconut milk, 1 banana, and 1 tablespoon peanut butter for a delicious snack.
15. Bananas and Peanut Butter on Toast
Get 1 slice of whole wheat toast and serve on top of it 2 tablespoons organic peanut butter and 1 sliced banana.
16. Tuna Green Salad
Get 2-3 cups of mixed greens salad, a handful of olives, ½ cup thinly sliced radishes, 1 hard-boiled egg, and 6-ounce jar tuna packed in olive oil. Combine all of the salad ingredients in a large bowl and sprinkle vinegar over salad.
17. Chocolate Milk
Drink 1 to 2 cups of low-fat chocolate milk for a healthy shot of carbs and proteins. It is a good mix of protein and carbs, and an easy choice when you’re on the go. Chocolate milk significantly replenishes exhausted muscles and speeds up recovery.
18. Salmon with Sweet Potato
One more delicious snack you can only benefit from. Salmon has bioactive peptides, small protein molecules that reduce inflammation, and also regulate insulin levels. Sweet potatoes offer complex carbs and help to restore glycogen levels, which decrease after workout.
As you can see, there are so many pre- and post-workout snacks, which means that you can enjoy eating and drinking all day long while creating your perfect body. What is your favorite snack?
19. Protein Shake
Protein shakes are the best way to fuel yourself after an intense workout, especially since a vast majority of them provide the best balance of protein and carbs. All you need is a glass of water or milk and a scoop of whey protein. You can also add your favorite fruit for a delightful taste.
20. Grilled Chicken and Mixed Vegetables
Your body is in recovery mode, which means that you need a nutrient dense dish. Chicken is one of the best choices if you want to get lean protein and carbs, without feeling overly bloated. Combine with veggies in olive oil to increase your pleasure.
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