(Photo Credit: .craig)

Don’t be afraid to snack, just be smart about it.  Healthy snacks can satisfy your diet cravings and fill the hunger gaps to avoid over-eating at meals. 

However, it is important to have the right snacks at the right time. The food you eat before a workout should be different to what you eat afterwards.


Eating a little before exercise has been shown to improve performance by boosting stamina and endurance. It also tops up your carbs to give you lasting energy, prevents low blood sugar, and prevents hunger during your workout.

Here are some guidelines in choosing a pre-workout snack. They should be:

- low in fat and fibre (to prevent digestive distress).
- high in carbohydrates (to maintain blood glucose levels).
- low in simple sugars (such as candy which can send your blood levels shooting down).

Some examples:

Cereal bar (under 120 kcal)
1/2 bagel with honey
A smoothie made with milk or juice and fresh or frozen fruit
Banana with natural yogurt and honey


The important thing to do after exercising is to replenish your energy stores and repair muscle tissues, so a protein-based snack is best at this time.

Peanut Butter and banana on rice cakes
Hummus and Pita
Chocolate milk (has the perfect blend of protein and carbs, really!)
Tuna on a whole wheat slice

Don’t forget to have a large glass of water with each of these snacks to help wash it down. Hydration is always important!

It can be hard to have a good workout when your stomach is growling, but you don’t want to be too stuffed to run either. Use common sense to modify your snacks according to the intensity of your workout and your hunger level.

So snack away, sensibly!

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