What I like to eat before and after training
For the longest time, I kind of completely ignored my meals around my workout. But it is actually super important to give the body enough power for the workout, and to replenish the energy balance afterwards. So I spent some time researching, and today I can show you my favorite pre- and post-workout snacks.
Disclaimer: I have no medical or nutritional background. These snacks work for me – that doesn’t necessarily mean they will for everyone else. As always: try it out and adjust if necessary.
Pre-workout snacks give the body enough energy for training. This can improve performance, increase concentration and reduce the risk of injury.
The common recommendation is to eat something about 30-90 minutes before training. Just enough to get through the workout, but also not too much – you don’t want to work out with a full stomach.
Number 1 energy supplier: carbohydrates. Muscles store the glucose produced by processing of carbs and use it when needed (more on this in my post about macronutrients).
Tip: Foods with a high fiber content take longer to process, which keeps the energy level constant throughout the workout.
In addition, it is best to combine a few easily digestible proteins to support muscle building.
Also important: drink enough water! Sweating a lot during your workout can result in dehydration – leading to muscle cramps.
Protein-Yogurt with Cottage Cheese & Fruits
2.2 g Fat | 22 g Carbs | 25 g Protein
- 60 g Fat-free Plain Yogurt
- 50 g Cottage Cheese
- 15 g Protein Powder Vanilla
- 50 g Strawberries
- 30 g Blueberries
Mix the yogurt with the cottage cheese and protein powder. Cut the strawberries into pieces and spread them on top, together with the blueberries. Optionally garnish with a little cinnamon.
Whole Grain Bread with Hummus & Cucumber
4.6 g Fat | 24.9 g Carbs | 6.4 g Protein
- 1 Slice Whole Grain Bread
- 2 TBSP Hummus
- 30 g Cucumber
Spread the hummus on the bread slice and season with salt and pepper if necessary. Finally, place the cucumber on top.
Rice Cakes with Nut Butter & Banana
19 g Fat | 65 g Carbs | 10.3 g Protein
- 2 Rice Cakes
- 2 TBSP Nut Butter (my personal favorites are almond butter or peanut butter)
- 1 Banana
Just spread the nut butter on the rice cakes and top with the sliced banana.
18 g Fat | 45,8 g Carbs | 12 g Protein
- 50 g Oats
- 200 ml Almond Milk
- 50 g Blueberries
- 2 TBSP Cacao Nibs
- 15 g Almonds
Add your oats and almond milk (alternatively water) in a pot and boil. Top with the fruit and almonds. Garnish with the cocoa nibs.
After a workout, it is important to replenish the body’s energy levels and speed up recovery.
During exercise, we not only burn calories, we also sweat out electrolytes. To return these to the body, give us energy for the rest of the day, and support muscle building, complex carbohydrates and proteins are important helpers.
After the workout, the body also tries to restore the glycogen used by the muscles. With the right snacks, this process can be supported.
Snacks are ideal within 30-45 minutes after a workout. I usually eat a larger meal 2-3 hours later.
Again, don’t forget to drink enough water!
18 g Fat | 22.5 g Carbs | 36.2 g Protein
- 10 TBSP Liquid Egg Whites
- 1 Egg Yolk
- A Hand full Arugula
- 3 Cocktail Tomatoes
- 80 g Chickpeas
- 1 TBSP Tomato Paste
- 25 g Cheese
- Salt, Pepper, Paprika & Garlic Powder
Season the chickpeas with salt, pepper, paprika and garlic powder and bake in the oven until crispy. Beat the egg whites until stiff, add in the egg yolk, then season with salt and pepper, and fry in a pan over medium heat. Once you have a kind of firm egg pancake, spread the tomato paste on top and sprinkle the cheese. Once the cheese has melted, spread the chopped tomatoes, chickpeas and arugula on top and roll up.
Apple with Peanut Butter
16 g Fat | 31.1 g Carbs | 7.5 g Protein
- 1 Apple
- 2 TBSP Peanut Butter
Cut the apple into wedges and spread with the peanut butter. That’s it 🙂
Nutrition (per ball, total of 9):
2.3 g Fat | 1.5 g Carbs | 7.6 g Protein
- 200 g Tuna
- 1 Egg
- 4 TBSP Almond Flour
- Salt & Pepper
Put the tuna in a sieve and squeeze out as much liquid as possible. Mix with the egg and flour, season, form into small balls and place them on a baking tray. Bake at 180°C for about 25 minutes until the balls are slightly crispy.
Rice Cake with Smoked Salmon & Avocado
15.5 g Fat | 33.4 g Carbs | 11.5 g Protein
- 1 Rice Cake
- 1/2 Avocado
- 30 g Smoked Salmon
- 1/2 Lemon
- Salz & Pfeffer
Mash the avocado with a fork and spread on the rice cake. Season with salt and pepper and drizzle with the juice of the lemon. Finally, top with the salmon.