We’re talkin’ snacks, #ShokzSquad! You’ve probably heard the analogy “Your body is like a car engine. To work, it needs the right fuel,” from a few coaches or trainers in the past. We’re here to inform you that old adage still rings true today, and there’s been a significant amount of scientific evidence to help back up your coach’s claim. Get the scoop on the best snacks to eat for working out and get fueled up for your health and wellness goals ahead!
Pre-Workout Snacks: Hard-Boiled Egg, Slice Of Turkey, Oatmeal, Fruit, Nuts
The key to fueling up with your pre-workout snack is piling on as much protein as possible. Reaching for a slice of lean turkey or cooking up a quick hard-boiled egg 30 minutes to three hours beforehand are easy ways to prepare your protein levels for a high-impact workout.
Carb-loading is also an essential part of a balanced pre-workout snack. Munch on some oatmeal, fruit, or a granola bar to get quick energy before you feel the burn later. Whatever you choose, be sure to keep your pre-workout snack light and portion-controlled to avoid an upset stomach or sluggishness.
Post-Workout Snacks: Chocolate Milk, Graham Crackers, Peanut Butter, Whole Wheat Bread, Tuna
Maintaining your nutrient levels after a workout is essential to bouncing back easily. In fact, registered dietician Jessica Jones, M.S., R.D.N., C.D.E., suggests eating shortly after your workout to help replenish the glycogen and carbohydrate stores that have helped activate your muscles during your training. Additionally, Jones recommends hydrating as soon as possible following tough exercise.
Search your pantry and fridge to create a meal high in complex carbohydrates and loaded with protein. If you’re unable to enjoy a full meal right after a workout, choose a healthy snack such as a green smoothie, veggies and hummus, or a cup of chocolate milk and make plans to eat a bigger meal soon after.
Snacks For Outdoor Workouts: Water, Jerky, Trail Mix, Dried Fruit, String Cheese
Working out outdoors in the summertime poses a few unique challenges, such as dehydration and fatigue. Thankfully, munching on high-protein and high-carb snacks while staying adequately hydrated with proper water intake can help you avoid a rough recovery and reduce the risk of heat exhaustion.
Add some trail mix and dried fruit into your snack pack before you head outside for a run and enjoy a natural boost of energy. If you prefer a more protein-rich diet, chew on a few pieces of jerky about 45 minutes before outdoor activity and keep a reserve store of power ready for the home stretch.