You decided to get started on your fitness journey and are ready to go for a healthy regimen to achieve great results. You now have your gear on, you set your schedule and already committed to get going. At this point, you may be wondering what are the best workout snacks, just to make sure that you are doing things the right way for a good performance. Taking your nutrition into account when starting an active lifestyle should be priority. Here, I will outline some of the most important basics and food options that you can have in general for when you workout.

First things first

You need to determine what type of regimen you will have when it comes to exercise. The type of nutrition depends on the amount of physical activity, the type of workout, the time you workout, etc. If you are thinking about a healthy eating habit for working out at the gym, at home, or outdoors, then this guide is what you should follow. The same thing applies to maintaining healthy, lose weight or get lean mass (muscles).

Although what I´m sharing here works for any person who workouts, athletes and high performance sports contestants must always search for additional coaching from specialized dietitians.. In those cases, there will be special guides for the training period and during the competition. For now, let’s focus on nutrition for daily workout routines and to maintain a healthy weight.

What are the most important nutrients I should have when being physically active?

The macros are always the key component, the order in which I give priority to them is as follows:

• Carbohydrates: You should always include carbs during your snacks, as they are the main source of energy, and the main components of glycogen, which is what the muscles use to keep you going. Basically, every part of your body becomes active during exercise, so make sure you´re not skipping the carbs.
• Protein:The second most important macro is protein. Protein is very important to help build your muscles. This is essential when rebuilding the muscles once the workout is completed. So, as you will notice, your lean mass must be replenished as you get going with your exercise or training.

Timing

Timing is also a key factor worth considering when doing exercise. Whether you are doing an average basic level or intense workout, you should not eat too close to starting the routine. The answer to this is simple, if your stomach is full during training time, this may cause some discomfort, such as pain or bloating. Also, if you wait too late after finishing your workout routine to have your snack, then this may affect replenishing of your body muscles and energy reserves. So, it’s a matter of balance and understanding how the body works to nourish it correctly.

This is how you should eat when workout routines

Pre- workout snacks

On a rule of thumb, you should generally have a snack about 1-3 hours before you start training. This goes especially for when you take more than an hour working out, at the gym. If you are going to exercise for less than an hour, then you can typically take the least 30 minutes between workout snacks and exercise.  As previously mentioned, you want to give your body enough time to digest the food, and make sure your fuel reserves are ready to be used.

Pre- workout snacks are quick, and are basically carb foods and could also include a good source of protein.

Here are some of the best options:

• Fruits: Bananas and apples are the best option, since they are easier to digest and absorb, and may not contain too much fiber to cause digestive discomfort.
• Peanut butter with a slice or two of bread: This is a “yummy” and very quick option to get the necessary nutrients to fuel your body. To that, you can also add some banana slices.
• Greek yogurt with some fruit: This is an excellent source of protein and carbs. You can add any fruit of your choice, I like to go with strawberries. You can also add nuts.
• Fruit smoothie: This is one of my favorite pre- workout snacks, I can make endless combination of fruits and they are very delicious. There is no need to add sugar. Basically, just blend two different fruits with low-fat or skimmed milk together. You can also replace the milk by yogurt.
• Oatmeal with low-fat milk: This is another great source of carbs and protein that will help you get energized when training. Depending on your body size and appetite, you can also add some fruit.
• Green smoothie: Drinking up our veggies can certainly add an important boost of energy to the body.
• Cereal bars: The traditional trail mix or cereal bars are also a quick, good option as a source of carbs.

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Post- workout snacks

After workout, we should have a snack within 15- 30 minutes. The main objective here is to rebuild the energy reserve and the muscle fibers that were used up during training. Basically, the body builds and recovers muscles 24 hours a day. But, adding the necessary workout snacks needed in a timely manner will make this process effective, and of course, ensure we burn fat proportionately.

Take a look at the following top list:

• Greek yogurt smoothie: Greek yogurt is excellent for both pre and post- workout. You decide how you want to have it, plain or blended in a smoothie with some fruits.
• Chicken salad: A piece of baked or grilled chicken with some raw vegetables is a great option.
• Chicken wrap: A variation of the salad would be using a tortilla to create a wrap. You may also sprinkle some cheese.
• Avocado- egg toast: Another super tasty food, use one egg, it may be boiled or scrambled with ¼ avocado on a slice of bread.
• Spinach- tomato omelette: This delicious recipe serves great for adding a lot of nutrients to the body. Veggies add a lot more vitamins and minerals to replenish the body.
• Protein shake: You can maximize your protein intake by making your own custom shake. Add a couple of fruits, low-fat milk and a scoop of soy or casein protein.
• Avocados stuffed with tuna and veggies: These are also great meal options that you can take after workout. It is simple to make and delicious.
• Cottage cheese crackers: Just add some cottage cheese to natural flavored crackers and you are ready to go!

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To wrap up

Eating the right way before and after exercising is crucial for a great performance. Getting great results and feeling your best is also key! The most important part is understanding how to nourish the body with food sources that will provide enegy. At the end, we will need to replenish what was lost and aid in fat burn.

As you noticed, these are easy, quick and tasty snacks that you can prepare at home. They are even budget-friendly and will help you stay happy and satisfied. Are you ready to take your healthy fitness journey to another level? Go ahead and share this guide with people you know are in the process of getting healthier!

Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.