The BEST pre and post workout snacks!

Clients ask me all the time….”What should I eat before and after I workout?”


Your pre-workout snack should offer:

  • Carbs: energy from carbohydrates so you don’t run out of steam
  • Satiety: so you aren’t starving mid workout
  • Digestibility: easy digestibility so nothing lingers in your stomach and weighs you down
  • H2O: hydration to keep you from feeling sluggish

If your workouts are very intense and/or very long, your post workout snack should offer:

  •  H2O: water is extremely important for your overall energy, maintaining electrolyte balance and restoring losses from sweat.
  • Protein: helps to restore muscle tissue
  • Carbs: help to replete glycogen losses, the energy you store in your muscles

My favorite Pre Workout Snacks

  • 1 slice Ezekiel toast, ½ a small avocado & sprinkle of salt
  • 1 cup iced coffee blended with 2 tablespoons cacao powder 2 tablespoons hemp seeds and a banana
  •  Chia pudding (combine 1 ½ cups nut milk from a carton, mixed with 5 tablespoons chia seeds and refrigerate 4 hours or overnight, makes 4 servings) top with a sprinkle of unsweetened coconut and berries
  • 1 cup fruit salad (oranges, grapefruit, berries, melon or whatever looks the best) and top with 1 tablespoons ground flax seeds.
  • Oatmeal, topped with berries

My favorite Post Workout Snacks

  • 4 ounces full fat, plain Greek yogurt or cottage cheese, berries, sprinkle of walnuts
  • Protein Drink
  • Trail mix with almonds, pumpkin seeds, sesame seeds, 1 tablespoon dried unsweetened coconut, a tablespoon of raisins
  • 1 slice Ezekiel toast with one of the following proteins:  1 tablespoon almond butter, 1 boiled egg, deli turkey, or 1 tablespoon hummus
  • Turkey lettuce wrap.  Sliced deli turkey wrapped in butter lettuce or romaine lettuce.


lisa cohen

Submitted by:

Lisa Cohen

Nutritionist & Personal Fitness Coach
Lisa Cohen, MS CN, is a Certified Nutritionist and Exercise Physiologist with a Masters Degree in Nutritional Science from American Health Sciences University. Lisa has been providing health coaching and nutritional counseling for 15 years and has helped her clients to dramatically improve the quality of their lives through the variety of health and fitness programs that she offers. read more »

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