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Pre- and Post-Workout Healthy Snacks

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Pre- and Post-Workout Healthy Snacks

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Fuel for the exercise comes from the pre-workout snack and what the person eats after the exercise is also important. Read the article for further information.

Medically reviewed by

Dr. Sneha Kannan

Published At July 31, 2019
Reviewed AtFebruary 28, 2024


Thinking and deciding about the pre-workout and post-workout meals can be difficult but the results of planned meals are good and worth the task. The food that a person chooses to eat is important for the overall nutrition and health of the body. What a person decides to put in the mouth is as important as anything else. The body is like a machine that has to face many challenges in day-to-day life and to do that it needs to be fueled properly. Pre-workout meals do not always mean pre-workout supplements, they can also mean proper nutritious food items. Such food is delicious and also has good nutritional value.

What a person eats after a workout is of great importance as well. Refueling the body is as mandatory as fueling the body. Proper nutrition is a vital element in muscle building and also to maintain a fit body. So, it is highly important to put thought into what a person eats to enhance overall health and to carry the nutritional needs of the body. When a person starts training, it is a critical part to consider the nutritional plan, pre-workout, and post-workout meals. High amounts of proteins, carbohydrates, and fibers are present in healthy snacks like nuts. Additionally, there is an adequate amount of vitamins and minerals present in nuts. Before starting any workout, the body needs a good amount of carbohydrates so that the body gets fueled up for any heavy physical activity. Fruits are also one of the best snacks, especially before a strenuous workout.

What Is the Importance of a Healthy Snack in Workout?

  • Eating a healthy meal along with regular exercise is essential for having good physical, mental health and well-being. Not only is this effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep quality and mood. Physical activity has shown improvement in sleep patterns and reduction in stress levels.

  • Healthy meals are the ones that have all the nutritional values. For example, fresh fruits, vegetables, eggs, dairy products, and nuts are rich in nutritional sources. When such nutritional sources are consumed in day-to-day life, the body is provided with enough energy and material to keep itself fit and healthy. Healthy meals should be accompanied by a proper supply of water to the body.

  • Healthy meals just do not always mean artificial supplements but consist of natural resources of proteins, vitamins, and minerals. Mixed nuts can also be considered a healthy power-packed meal, which is a combination of various nutrients. A person can mix and match these snacks with something else that they like. For example, many people would add mixed nuts with yogurt or drink fruit juice instead of vitamin water. People should definitely try making their own recipes and see what suits their bodies. Just make sure to consume the right amount of proteins, carbohydrates, minerals, vitamins, and fats before and after working out.

  • One must try not to miss breakfast as a part of everyday meals as choosing the right kind of breakfast can make the person’s day. A breakfast rich in fiber and protein can fend off unnecessary hunger alarms for long periods of time and provide the person with the energy that is needed for a good workout session. When one has to think about fueling up the body prior to the workout or after that, it is essential to balance carbohydrates and proteins in the meal. As a person needs energy while working out and hence, carbohydrates and vitamins are really very important.

What Is the Pre-workout Healthy Snack and How Important Is It?

  • A pre-workout meal is an important part of the daily routine as it is the resource for carbohydrates and proteins which provide enough energy for the workout.

  • Proteins are known as the building blocks of the body so one should always make sure enough levels of proteins should be supplied to the body.

  • Fruits like bananas can be a great pre-workout snack as they are full of potassium and magnesium which are considered important nutrients for the overall health of the body. To add protein to the banana snack, one can eat it with a peanut butter serving.

  • Nuts are a rich source of healthy fats for the heart and also provide essential nutrients and also protein. They provide the person with sustained energy for the workout. One can pair the nuts with fresh or dried fruits for a combination of a healthy dose of carbohydrates.

However, these options may be tested first to see how they settle. As it is observed that high-fat foods can slow down metabolism.

A person should drink enough water preferably lukewarm in temperature after waking up as it is very essential to stay hydrated prior to a workout. It is essential to think about what to eat before the workout as it will provide the person with an adequate amount of energy for the exercise. It can be beneficial to pair carbohydrates with proteins before the workout as it may help improve performance and recovery. Certain supplements like caffeine in a small amount can be helpful too. The essential nutrients are also important for the body to recover after the workout session. Exercising can cause muscle damage and proper nutritional management can reduce muscle damage.

What Is the Post-workout Healthy Snack? How Important Is It?

  • Post-workout meal is the meal that one consumes after a workout. The combination of carbohydrates and protein may help in muscle recovery after a workout session. Many researchers and experts advise eating shortly after the exercise ends as it gives more benefits.

  • Post-workout meal is as important as a pre-workout meal. When a person works out, muscles use glycogen stored in the body, especially during workouts that are high intensity. This makes the muscles depleted partially of glycogen. Some proteins in the body get damaged and broken down.

  • After the workout, the body rebuilds the glycogen storage and helps restore muscle protein. The post-workout meal enhances the recovery of the body. Macro-nutrients like carbohydrates, fats, and proteins help in the process of recovery after a workout. The right combination of these elements and mixtures is really important.

  • Eating adequate protein throughout the day supplies enough quantities of amino acids. It is advised to split the proteins in different meals at different times. It is suggested that consuming 20 to 40 grams of protein helps in muscle recovery. Quinoa, fruits, grains, soy milk, eggs, etc make a perfect post-workout meal.


Thinking about what to eat and planning the meals is really essential and plays a vital role in bodybuilding and maintaining good mental and physical health. Pre-workout and post-workout healthy snacks can motivate a person to work out more enthusiastically.

Frequently Asked Questions


What Is a Good Post-workout Snack?

Mixed nuts are good post-workout snacks. These include almonds, cashews, raisins, and pistachios. They contain good fats and are rich in proteins, minerals, carbohydrates, vitamins, and minerals.


What Foodstuffs Are Advisable To Take Before Exercising?

Fruits are advised to be taken before starting exercise. They provide the necessary energy and are rich in carbohydrates which helps to provide energy. In addition, they are easily digested and available.


What Three Things Should One Eat Before Exercising?

Three common things to eat before exercising are the following:
- Mixed nuts - a source of energy.
- Fruits - easy to digest.
- Plenty of water - to prevent dehydration.


What Foods Should be Avoided After a Workout?

After a workout, it is better to avoid eating or drinking the following to stay healthy.
- Sugary snacks.
- High-fat processed foods.
- Low carbohydrate diet.
- Alcohol.
- Salty snacks.
- Junk food such as pastries, donuts


What Should One Eat After Working Out For 30 Minutes?

It is recommended to eat the following foods; they are:
- Fruits.
- Yogurt.
- Vegetable sandwich.
- Peanut butter.
- Protein-rich smoothies.
- Chicken with vegetables.


Do Bananas Make a Good Post Workout Snack?

Bananas are rich in vitamins, minerals, and carbohydrates. As a result, they are easy to digest and help in muscle development and recovery. In addition, they are rich in potassium which aids in muscle functions.


What Meals Should One Avoid Before Exercising?

The following should be avoided; they are:
- High-Fat Foods: Difficult to digest.
- Fiber-Rich Foods: They require more time for the body to process.
- Protein or Granola Bars: Impairs the quality of exercise. This is due to the fact that fat slows digestion.
- Calorie-Rich Smoothies: Smoothies contain a lot of fructose, a kind of sugar that takes longer to digest and may give stomach pains. It is best advised to consume smoothies 1 hour before workout or post workout.
- Junk Foods: These are more difficult to digest and remain in the digestive system longer. Bloating, cramps, and diarrhea might result from eating these meals.
- Energy Drinks With Soda: Makes one feel bloated.


How Can One Get More Energized Before Working Out?

- Eat something two to three hours before. 
- Have a good sleep before the workout.
- Hydrate thoroughly. 
- Drink something that contains caffeine. 
- Pick a pleasant routine.
- Take a power nap, then leave the house.


Is Peanut Butter a Healthy Post-Workout Snack?

Eating peanut butter, which is high in protein, makes one feel satiated for longer. It's also beneficial for strengthening and healing muscles, which is crucial after a strenuous workout.


What Might Be Replaced With the Banana in Pre-Workout?

Fruits like apples, oranges, pears, and just about any other variety can be a fast snack before exercising. They are easy to digest and are rich in vital nutrients.


What Is the Ideal Protein for Pre-Workout?

Whey protein is a milk protein that works well before or after exercise since the body easily absorbs it. Additionally, it has bioactive proteins that provide additional health advantages. It is found in cheese, milk, and yogurt.


How Can One Refuel After Working Out?

After a workout, consume a protein and carbohydrate rich snack or supper to provide the body the energy it needs to recover what it has used. Additionally, it supports the maintenance and expansion of muscle.


What Are Positive Signs Following a Workout?

Following are the positive signs to look after post-workout are:
- Having a sound sleep.
- Increased hunger.
- Muscle soreness (muscle repair post-workout).
- Increase in energy levels
- Muscle pump.


What Should One Avoid Doing Just After Working Out?

- Not drinking water. 
- Overeating after working out. 
- Not remembering to stretch. 
- Being lazy the whole day without any activity.
- Not washing the athletic attire.


Can One Eat Cucumbers Before Working Out?

Cucumbers are also an excellent water source and can help with the dehydration that runners frequently encounter. They are rich in vitamin K, B, and C and filled with potassium, magnesium, copper, and phosphorus minerals.
Dr. Sheetal Kamble
Dr. Sheetal Kamble



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