Advertising
Advertising

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.

Advertising

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.

    Advertising

    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

        Advertising

        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.

          Advertising

          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

          More by this author

          20 Healthy Pre and Post Workout Snacks You Should Try 11 Things Every Parent Should Tell Their Kids Every Day Hacks for a Professional Looking Manicure at Home 12 Surprising Benefits of Nettle Tea You Should Know

          Trending in Food and Drink

          1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

          Read Next

          Advertising
          Advertising
          Advertising

          Last Updated on September 16, 2019

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

          We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

          The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

          Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

          1. Break Your Work into Little Steps

          Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

          For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

          Advertising

          • (1) Research
          • (2) Deciding the topic
          • (3) Creating the outline
          • (4) Drafting the content
          • (5) Writing Chapters #1 to #10,
          • (6) Revision
          • (7) etc.

          Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

          2. Change Your Environment

          Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

          One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

          3. Create a Detailed Timeline with Specific Deadlines

          Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

          Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

          My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

          Advertising

          Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

          4. Eliminate Your Procrastination Pit-Stops

          If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

          Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

          I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

          5. Hang out with People Who Inspire You to Take Action

          I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

          Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

          Advertising

          As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

          6. Get a Buddy

          Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

          I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

          7. Tell Others About Your Goals

          This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

          For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

          8. Seek out Someone Who Has Already Achieved the Outcome

          What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

          Advertising

          9. Re-Clarify Your Goals

          If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

          Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

          10. Stop Over-Complicating Things

          Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

          Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

          11. Get a Grip and Just Do It

          At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

          Reality check:

          I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

          More About Procrastination

          Featured photo credit: Malvestida Magazine via unsplash.com

          Read Next