My favorite Pre- and Post-Workout Snacks

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

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


200 Kcal
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


189 Kcal
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


435 Kcal
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.

Blueberry Oatmeal


390 Kcal
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.

Post-Workout Snacks

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!

Omelette Wrap


400 Kcal
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


295 Kcal
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 🙂

Tuna Balls

Nutrition (per ball, total of 9):

50 Kcal
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


300 Kcal
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.

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