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20 Healthy Pre and Post Workout Snacks You Should Try

20 Healthy Pre and Post Workout Snacks You Should Try

After a peaceful night’s sleep, the first thing you want in the morning is a plate of warm toast with butter and a sunny side up. Many of us rummage the fridge for food, trying to think of what to eat! If you happen to hit the gym early in the morning, you have to plan your breakfast beforehand. It is not a good idea to have a filling breakfast before you start exercising, but you can always have an energy bar. It is important that you eat only healthy snacks and not just anything that fills your stomach.

Stock up your fridge with chicken or tuna sandwiches, soups, salads, kale chips (low calorie), dips and homemade tortillas, and a packet of walnuts and almonds. This will prevent the early morning rush and the lazy tendency to skip breakfast. Since breakfast is the most important meal of the day, you shouldn’t skip it altogether. Divide your breakfast into pre-gym meal and post-gym meal.

Pre-Workout Snacks

These snacks shouldn’t be too heavy on the stomach. Opt for light and healthy options that will give you energy. If you like to try new foods every day, you will be surprised to find several options! Here are some examples.

1. Yogurt Parfait

This is a very delicious snack you can have anytime. Yogurt is rich in calcium, which is great for your bones. You can add seasonal fruits and granola. Fruits and granola will give you the necessary dietary fiber and vitamins.

2. Oats

It is the healthiest cereal to begin the day with! You can have it like porridge or just combine dry, steel-cut oats with dry fruits and have it before you start to work out.

3. A Berry Shake

Blend a cup of frozen berries and ice and make your own fruit shake! It is yummy and will give you instant energy.

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Blueberry Smoothie

    4. Eggs and Toast

    This classic combination is light on the stomach and a great way to begin the day.

    5. Waffles

    You can spread some maple or strawberry syrup on the waffles, before you munch on them. The waffles are light and yummy; the taste will simply linger in the mouth!

    6. Wheat Pasta

    Always select wheat pasta because it is low in gluten. You can have it with both red or white sauce and your favorite vegetables. Make sure that the white sauce is low fat; otherwise the pasta will become heavy on the stomach.

    7. Chocolate Muffin

    If you are a great fan of baked products, then muffins are a great choice for you. The chocolate muffin is an instant mood lifter. To make muffins a really healthy snack, you can make them with multigrain wheat instead of plain flour. This will make the muffin high on dietary fiber and low in gluten.

    8. Salad

    Combine shredded fresh lettuce with steamed mushrooms, cherry tomatoes, cucumber or some lightly pickled zucchini, feta cheese, and avocado. Season it with just salt, pepper, a dash of lemon juice and a light sprinkle of olive oil.You can add some dry fruits and nuts to add to the crunch.

    9. Apples

    Apples are low in saturated fat and cholesterol and are a great source of Vitamin C and E. You can have apple slices with peanut butter or just munch on a whole apple. You can go for these options if you love apples. Similarly you can try a cup of sliced bananas, cantaloupe and oranges.

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    Berry

      10. Corn Tortillas or Kale Chips with Mexican dip

      Opt for the baked kale chips and corn tortillas, which is less fattening. You can make the tortillas at home or purchase them. Make some homemade dip from low fat mayonnaise and chili flakes for a spicy kick! You can add some jalapeno also. You can also have the tortillas with spicy hummus dip. For a healthier option, cut vegetables like carrots and beans, steam them slightly and have it with hummus.

       

      Post-Workout Snacks

      The whole purpose of exercise is to build muscle strength. After an hour of grueling routine, you need to refuel yourself. To get maximum benefits from work out, you need to eat properly. Follow these simple eating tips to stay fit. The food needs to fill your stomach! Here are some yummy snacks that are easy to make.

      11. Avocado Filled With Cottage Cheese

      Remove the seed from the avocado and fill it with cottage cheese. Avocadoes are fortified with 19 essential amino acids, carotenoids, Vitamin C and E, Selenium, Zinc and phytoserols. You can experiment with many avocado-based snacks like chilled avocado soup, crab avocado quesadillas, tomato and avocado toasts, and eggs baked in avocado.

      Avacados and eggs

        Image credit: Steven Guzzardi

        12. Pita Bread and Hummus

        Hummus is made of chickpeas and it goes really well with pita bread. It adds variety to your normal post-gym meal

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        13. Chicken Hash

        Combine diced chicken, butternut squash and apples and roast it in olive. Season with salt and pepper. Make a big bowl of chicken hash and store it in the fridge.

        14. Scrambled Eggs

        Use 2–3 eggs to make your scrambled eggs and spice them up with onion and bell peppers. You can have it a sandwich as well—just use multigrain or brown bread.

        15. Spinach Smoothie

        Spinach is the biggest source of veg proteins. Combine spinach with vanilla flavored yogurt, almond milk and banana to make a thick green smoothie. It is a great way to relax post workout.

        16. Pancakes with Maple Syrup

        Buttermilk Pancakes with Blueberries

          Image credit: Whitney

          Make a batter with rice flour or plain flour, eggs, milk, low fat butter, baking powder, vanilla essence, powdered sugar and pinch of salt. Grease a non-stick frying pan with a pat of butter and sprinkle some water on it. If the water starts jumping from the pan with a sizzle, then give the batter. Pour about 3 tablespoons of batter on the greased pan. Cook for two minutes until the pancake is golden in colour. You can add variety by adding dry fruits and candies to the batter. Have it with maple syrup or chocolate sauce. The pancakes will give you the necessary energy post workout.

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          17. Quinoa and Chicken Mix

          Take some boneless chicken pieces and smear them in salt and pepper. Now heat some olive oil in the pan and sear it. When the chicken cools down to room temperature dice it. Cook the quinoa and vegetables separately. Now blend quinoa, vegetables and diced chicken. Your high-protein snack is ready!

          18. Soy Nuggets

          Soybean is the richest source of plant protein. Take some soy granules and soak them in water for say, two hours. When the granules become soft, squeeze out the water from the granules and place the soaked nuggets in a separate bowl. Now add salt, nutmeg, cinnamon and cardamom powder, chopped green chilies and red chili powder (if you like it really spicy), and chopped garlic, cilantro and onions. Cover the bowl with a foil or cling wrap and let it sit for half an hour. Beat one egg and spread some breadcrumbs on a newspaper or a flat plate. Take some soy mixture on your palm and make a ball, then flatten the top using slight pressure. Dip it in egg and then roll it in the breadcrumbs and shallow fry it till golden brown. After frying place it on tissue paper to soak the extra oil. Serve it piping hot with ketchup.

          19. Minty Pea Dip with Pretzel Chips

          Good pretzel chips are readily available. All you need to make is the pea dip. Mash the frozen peas after steaming them slightly into a butter smooth consistency. Now add some chopped mint leaves for a more refreshing taste. You can store the dip in the fridge and use it later.

          20. Tuna Salad on Bagel

          Add some low-fat mayonnaise on tuna. Then add chopped garlic, onions, green chilies, and cilantro and blend it well. Spread some goat cheese on the bagel and then the tuna spread and simply enjoy!

           

          Mentioned above are some options you can try, or you can create your own innovative breakfast and snack menus. If you are leaving for work just after a gym session, then you need to stock your office drawers with tidbits like choco tropical trail mix, crackers, protein or granola bars, muffins and cakes. Always carry a bottle of protein shake with you. Nowadays, you can find many health bars offering different types of energy drinks, so you can try those too!

          You need carbohydrates before you start a work out. The trick is to have a blend of complex and simple carbs, so that the release of energy is slow and steady. Always keep yourself hydrated; try to drink 16–20 ounces of water 1–2 hours before you start workout. You can also sip sports drinks during your workout. Whatever you eat before exercise gets stored in the body as glycogen and it fuels your intense two-hour workouts. Here’s to wishing all my readers that you always stay healthy and strong!

          Featured photo credit: Healthy Snacks via shutterstock.com

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          Last Updated on March 13, 2019

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          Have you gotten into a rut before? Or are you in a rut right now?

          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

          1. Work on the small tasks.

          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

          2. Take a break from your work desk.

          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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          3. Upgrade yourself

          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

          4. Talk to a friend.

          Talk to someone and get your mind off work for a while.

          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

          5. Forget about trying to be perfect.

          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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          6. Paint a vision to work towards.

          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

          7. Read a book (or blog).

          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

          Check out the best selling books; those are generally packed with great wisdom.

          8. Have a quick nap.

          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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          9. Remember why you are doing this.

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

          10. Find some competition.

          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

          11. Go exercise.

          Since you are not making headway at work, might as well spend the time shaping yourself up.

          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

          12. Take a good break.

          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

          More Resources About Getting out of a Rut

          Featured photo credit: Joshua Earle via unsplash.com

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