Easy and Delicious Pre and Post-workout Snacks Easy and Delicious Pre and Post-workout Snacks

Easy and Delicious Pre and Post-workout Snacks

As we all know, what you eat is just as important, if not more so, as to how you train. Surely at some point, you face the dilemma about what to eat before or after a workout?

Something that would really boost your energy and help with muscle recovery but without the awful taste and the sugar that usually comes with protein bars.  In this article, we offer you some simple snack options that you can easily make yourself and take with you to the gym.

If your goal is weight loss, your pre-workout snack has to be less about carbs and more about protein and be smaller in portion. If your goal is to gain muscle mass, a bigger portion of carbs, as well as protein, should be consumed.

1. Pre-workout Snacks

The most important thing to consider when choosing a pre-workout snack is to eat something easy to digest, so you don’t feel iffy when working out. Your best options are:


Pre-workout Snacks: Yogurt

Protein-rich and light on the stomach, it’s a perfect snack to have before you head to the gym. Pick plain yogurt and go for the full-fat options to avoid any synthetic sweeteners. If you’re vegan, we recommend soy yogurt as it’s higher in protein than other varieties. Accompany with some berries and a sprinkle of cinnamon. Yum.

Protein shake

Pre-workout Snacks:  protein shake

Before your workout, you can try a yummy fruit shake with about 30 grams of protein powder, a little water and approximately 100 grams of fruits of your choice. We prefer berries for lower calories and high content of antioxidants. And a vegan protein powder with no added sugar.

Oatmeal and eggs

Pre-workout Snacks: eggs and oatmeal

The old school snack, oatmeal and hard-boiled eggs, with a serving of about 50 grams of oatmeal and two hard-boiled eggs, will have high-quality protein and enough carbohydrates to complete an intense workout.

We already saw that we could eat before hitting the gym, but what about after?

2. Post-workout snacks

Focus on refilling your energy storage. You need to consume something with protein to prevent muscle protein breakdown and stimulate muscle synthesis. Independent of your goals, a post-workout meal should always be consumed. Ideally within an hour of working out.

Rice cakes

Post-workout snacks: rice cake

You are surely tired of eating dry rice cakes after training. However, they are much tastier if you top them with unsweetened peanut butter or tahini and sprinkle some raisins and cinnamon on top.

Hummus and pita bread

Post-workout snacks: Hummus and pita bread

Everyone loves a toasted pita. And hummus is easy to make at home in just a couple of minutes and will provide a good amount of protein. 

Green smoothie

Post-workout snacks: Green smoothie

Kale, celery, cucumber, hemp seeds, a little water, coconut oil, a frozen banana... Need we go on?

Remember that what you consume before and after going to your training, directly influences performance and recovery. Try to stick to something wholesome and healthy and stay away from the store-bought snacks. 

Victoria Thais

A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info

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