Pre/Post Workout Snacks

One question I get asked quite a bit is what to eat before and after workouts.  My answer depends on when your working out and what your workout will be.  If your going to be getting up for an early morning workout before work some don't need anything to eat while (what I personally do) or others a light snack such as a banana or apple.  If your working out after work you defiantly want to make sure you fuel your body.  If you haven't eaten anything since your lunch break most likely your workout will not be as strong as it could have been with the proper fuel.  With that being said enjoy the variety of snack options below.

Pre Workout Snack Ideas

Banana

Trail Mix (Homemade is healthiest) 

Peanut Butter with banana slices on toast 

Apples & almonds 

Pear & raisins 

Yogurt if you don't have digestion issues 

(Above protein cookie) 

Post Workout Snack Ideas 

*General recommendation 2:1 carb/protein intake

*Take 1 food item from each list

Sample Carb foods

1 cup of juice 

1 piece of fruit

1 bagel

2 slices of bread

1 cup of most cereals

1 large baked potato

2 cups of milk

1 cup of rice

1 cup of corn

1 cup of squash

2/3 cup of dried beans

Sample Protein foods

3 eggs or 6 egg whites or 3/4 egg substitute 

2 cups of milk

3 cups of soy milk

3 cups of yogurt

3/4 cup of cottage cheese

3 ounces of chicken, fish, pork or beef

3 ounces of cheese (not cream cheese)

6 tablespoons of peanut butter

 *Combination of both: A good protein shake

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Healthy Snack Ideas

We all have been there we look in our cupboard and you can't find anything to much on.  So you break out your ice cream, chips and whatever else you can get your hands on.  With a little advanced planning and prep work you can find yourself a healthy snack to help curb those cravings.  Below are great snack ideas I personally use as well as my clients to help keep those cravings at bay.

Morning Snacks

1 Kiwi

1 Orange

15 grapes

1 small pear

1 cup cubed cantaloupe

3 dried figs

12 cherries

2 small plums

1 cup cubed watermelon

4 dried apricots

1 medium peach

1/2 cup mango

1 medium apple

2 tbsp. dried fruit

3/4 cup grapefruit sections

1/2 cup dried fruit and 12 almonds

1 cup frozen berries

Afternoon Snacks

1 oz string cheese, 2 small tangerines and 6 whole grain crackers

1 oz low fat cheese, 4 wasa crackers, 1 cup sliced bell peppers and zucchini

1 granny smith apple,6 oz yogurt w/2 tbsp raisins

1/2 cup cottage cheese mixed w/ 2 tbsp chopped walnuts, 1 plum

4 rye crackers, 2 tbsp low-fat cheese spread, 1 med. orange

6 oz low-fat yogurt, 6 almonds, 4 dried apricots

2 oz turkey, 1 oz low fat cheese, 1 slice whole wheat brea, 1 plum

1 scoop why protein mixed w/water and 1 large bananas 

High-protein energy bar

8oz skim milk, 1 oz turkey, 1 slice bread

15 baby carrots w/3 tbsp hummus

2 kashi crunchy granola bars

1/2 cup fiber one cereal w/3/4 cup low-fat milk and 1/2 cup blueberries

1 apple w/ 2 tbsp peanut butter

2 hard-boiled eggs, 6 whole wheat triscuit crackers

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