The Best Snacks To Eat Before And After A Workout

Energy in physical activity? Are muscles happier during recovery? yes please

Reviewed by Registered Dietitian Emily Lachtrup, MS, RD

As a sports nutritionist, the number one mistake most active people make is skipping a pre- and post-workout session. This habit can significantly improve your performance during exercise and recover faster afterwards. (So ​​your body is ready for your next workout!)

Supplying during training is not just a professional strategy. It is aimed at anyone who is regularly active or training for an event or sport. It can give you the energy to complete an extra set, set a new speed record, or run that last mile. Think of your body like a car, where pre-workout snacks fill the tank and post-workout snacks fuel it.

RELATED: 6 of the Best Foods You Can Eat When You Exercise More, According to Nutritionists

So whether you go to the gym, join a volleyball league, or train for a 10K run, you can benefit from pre- and post-workout fuel. Here's what you need to know.

Snacks to eat before exercise

About 30 to 60 minutes before exercise, eat a snack that is high in carbohydrates and low in protein, fiber, and fat. Carbohydrates quickly provide glucose to fuel the muscles. However, protein, fiber and fat slow digestion, which can affect when energy is available; These nutrients can also cause unpleasant side effects on the digestive system during exercise.

Pre-workout snacks are especially important if you haven't eaten recently or plan to be active for at least 45 minutes. For a brisk 30-minute walk or a low-intensity activity like yoga or golf, you can skip your pre-workout meal. (Unless you're hungry, of course!)

watermelon

Watermelon is the best way to quench your thirst. This juicy fruit is 92 percent water, which hydrates before you sweat, and two cups contain 23 grams of easily digestible carbohydrates, according to the USDA. Watermelon is also a rich source of L-citrulline, an amino acid that improves blood and oxygen flow to working muscles. A 2020 review published in the Journal of Strength and Conditioning Research found that taking L-citrulline supplements 60 to 90 minutes before exercise increased performance and reduced post-exercise muscle soreness.

Enjoy watermelon slices, toss them with DIY juice, or sprinkle the rind on slices, like in this watermelon and lemon recipe.

raisins

Don't underestimate the power of these essential nutrients. Raisins are dense, carbohydrate-rich nuggets that provide the fuel needed for a serious workout. A small handful (or a quarter cup, according to the USDA) contains 129 calories, 34 grams of energy-dense carbohydrates, and some essential micronutrients, such as iron. According to a 2023 review published in the journal Nutrients , raisins are a nutritious and equally effective alternative to sports chicken or gel. Put a bag or box in your gym bag or car and clean it before any workout.

the banana

Bananas are sweet, portable and easy to digest and popular with athletes. Bananas are a powerful source of carbohydrates and potassium, which provide energy and help prevent muscle cramps. Like sports drinks, bananas contain more sugars, including glucose, fructose, and sucrose. According to the Australian Institute of Sport, the advantage of consuming multiple types of sugar is that they can reach the muscles more quickly (than a single type of sugar) and the combination reduces inflammation in the stomach, making bananas an effective source of carbohydrates before exercise. So peel a banana before your workout for some energy.

Snacks to eat after physical exercise

Cardio and strength training depletes carbohydrate (glycogen) stores, so a recovery snack should be a combination of carbohydrates and protein. Protein provides amino acids to the muscles to support muscle recovery.

the cheese

Cheese is the last post-workout snack. One-half cup of low-fat cottage cheese contains 14 grams of muscle-building protein, plus 1.4 grams of leucine, an amino acid that stimulates muscle protein synthesis (necessary for muscle gain). Cheese naturally contains sodium, an electrolyte that is lost in sweat, which is especially important for people who exercise in hot, humid climates or those who exercise for long periods of time.

Enjoy a glass on its own, make a honey-raspberry cheesecake, or take a jar of light cheese with you when you travel.

Juice

There are tons of blends you can make in a blender, and juicing is an easy way to rehydrate and fuel your muscles with recovery-promoting ingredients. A 2019 study published in Sports Medicine found that consuming fruit compounds called polyphenols, which have antioxidant and anti-inflammatory properties, improves recovery after intense workouts. Try apple, citrus, cherry, raspberry, pomegranate or mango. Cocoa also contains these polyphenols. Need some smoothie inspiration? Try the Chocolate Strawberry Smoothie, the Chocolate Peanut Butter Protein Smoothie, or the Raspberry Cherry Smoothie.

Chocolate milk

Chocolate milk has long been touted as liquid gold for recovery. Research suggests that it can be a great thirst quencher. A 2020 study published in the journal Nutrients found that milk is more hydrating than plain water because it can help replenish important electrolytes lost through sweat. Chocolate milk has the perfect ratio of carbohydrates to protein, which depletes glycogen stores and helps rebuild muscle.

closure

Looking for ways to improve at the gym, bike or run? Don't skimp on snacks. Eating a small snack before and after exercise, such as a piece of fruit or a glass of chocolate milk, provides energy during exercise, improves performance and aids recovery.

Read the original article on eating well.

What is the best food to eat before physical activity?? | Nutrition before training