October 2023How to Snack to Fuel Your Workouts and Recovery
By Maya Kane and KRNC staff
Have you ever felt like you hit a wall during a workout and have no energy to complete it? Do you get overwhelmed when you open your fridge after a workout with no idea what to make to satisfy your hunger? You’re not alone! There are so many opinions about what is best to eat for exercise that it can be hard to navigate best choices for fueling your body. Here’s a quick guide on pre and post exercise bites that will help you feel your best.
Pre-Workout Snacking
Just like you would fill your car up with gas as part of planning before taking a drive, plan to fuel your body before exercise by having a snack 30-60 minutes before you begin activity. What does this pre-workout fuel look like? Look to simple carbohydrates as the main component of the snack, while limiting choices with main ingredients of fat, protein, and fiber. These nutrients are very important, but can actually cause digestive discomfort during exercise because they digest slowly. What your body needs right before exercise is a fuel source that is easy to digest and provides an immediate burst of energy for your muscles to use, which is the exact role of simple carbohydrates. Often times, this food group is deemed unhealthy because it may not be as rich in fiber or nutrients compared to complex carbohydrates (which we will get to later) but they are actually a great asset to use for a boost before and during workouts. So what are great pre-workout snacks that provide your body with an energy burst? Think:
- bananas
- apple sauce packets
- fruit leather
- pretzels
- crackers
- granola bars
- energy gel
- a half to whole bagel
Post-Workout Snacking
Ah, the post-workout phase, the time to relax, stretch out, and focus on recovery. What is one of the most helpful tools for energy and muscle recovery? Another snack! This time around we are going to focus on a slightly different mix of nutrients that form the building blocks for restoration in the body. These building blocks are slow burning, nutrient-rich, complex carbohydrates, AND protein. The complex carbohydrates provide steady energy for your body to use over time, and protein is the oft talked about post-workout star due to its importance in muscle repair. However, carbohydrates also have a muscle protective role in the body, so it is important to include these in your snacks alongside protein! Here are a few ideas for protein-carbohydrate paired post-workout snacks:
- Greek yogurt bowl topped with granola and berries
- Whole grain toast varieties: turkey+ hummus, egg+ avocado, cheese+ tomato, nut butter+ hemp seeds+ fruit slices
- English muffin personal pizzas
- Chocolate milk (dairy or soy) with a handful of almonds and a piece of fruit
- Fruit smoothie made with frozen fruit, Greek yogurt and/or protein powder, and a nut or seed butter
- Whole grain crackers with string cheese and fruit
- Whole wheat tortilla with peanut butter, hemp seeds, and banana slices
- Sweet or savory cottage cheese bowls: chives+ crackers, tomato + balsamic + toast points, strawberries+ sliced almonds+ drizzle of honey
How To Time Snacks With Workouts
This goes out to all the early birds or night owls who might have a few more questions about exactly when to snack. For the early risers, it can be helpful to fuel up with some simple carbohydrates right when you wake up to avoid feeling weak and tired during exercise. Morning time is one of the unique times to really focus on getting in some protein post exercise, as it is a chance to start building up the protein bank in the body that it can use throughout the day to repair and recover. If you like to work out in the evening, you may have to experiment with how recovery snacks make you feel before bed. If snacks disrupt sleep before bed, the most important idea is to consume protein in all snacks and meals throughout the day, and your muscles will continue to use these sources for recovery while you sleep. However, you may enjoy an evening snack to prevent overnight hunger, which can disrupt sleep. There is no perfect routine that you must follow surrounding snacks and exercise, the most important considerations are only that you are nourishing your body, and finding the practices that allow you to feel your best.
What are the takeaways?
- Carbohydrates are important for both pre-workout energy and post-workout recovery! Low-carbohydrate diets deprive your body of its favorite source of fuel.
- Eat low-fiber, simple carbohydrates for quick fuel right before exercise, eat higher fiber, complex carbohydrates for consistent fuel and post-workout recovery.
- Protein is important for muscle repair, but there is no need to overload or time it perfectly after exercise. It is most important to include protein in meals and snacks throughout the day, especially breakfast.
- Experiment to find your sweet spot in snack choices and timing! Learn your body to find the foods that energize you, and the timing both before and after workouts that fits with your routine.
Exercise is meant to be joyful, and fueling your body should feel the same! With some new ideas, you can cut through the noise surrounding what to eat, enjoy movement, and whip up tasty pre and post workout snacks!
About the Author:
Kane is a senior majoring in Health and Exercise Science with a concentration in Health Promotion. She is interested in sports nutrition and what nutrients we need to fuel our bodies before and after a workout. Kane is also interested in nutrition practices that do not condone diet culture but rather a balanced diet free from restriction. Fun fact about Kane: she has visited 8 different countries.
More Information:
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!
