My Top 5 Pre and Post Workout Snacks

Monday, March 04, 2013



By: Graeme Guthrie  

- Personal Trainer, TheGym at 99 Sudbury



To maintain efficient energy during a workout its important to feed the body at the right times with foods that will optimize performance. Pre-workout meals should be consumed 1-2 hours before exercise and be nutritionally balanced. Focus on trying to get 45-65% of the calories from carbohydrates. This will keep energy up for the workout ahead by regulating your blood sugar levels.

Pre-workout snacks should be consumed around 30 minutes to an hour before a workout. Focus on carbohydrates that are fast-digesting with a high glycemic index and try to stay away from fats because they digest much slower. The faster the food is digested the sooner that fuel is available for the upcoming workout.

My favorite pre-workout snacks:

  1. Cereal and milk – Fibre-0ne with Honey Clusters
  2. Homemade oatmeal – 2 table spoons of honey, cinnamon to taste, half a cup of blueberries and strawberries
  3. 2 Hard boiled eggs and an apple with cheese
  4. Peanut butter sandwich on whole grain bread
  5. Protein and energy bars – usually last minute choice

My Favorite post-workout snacks:

  1. Tuna sandwich – whole wheat bread, slice of tomato, some onions, light mayo
  2. Protein shake with banana and milk – whey protein
  3. Fruit and yogurt
  4. Eggs on toast – whole wheat
  5. Fruit smoothie – usually add some milk or yogurt to thicken

Post workout meals or snacks are important because the energy used during the workout needs to be restored as well as repairing the muscle tissues that break down during exercise. This is accomplished by consuming carbohydrates, about 1 to 1.5 grams per kg of body weight and 10-20 grams of protein. These meals should be consumed within 1-2 hours post-exercise.