When I started getting serious about working out consistently and eating more plants, I realized a snack overhaul was in order. I would get in a great workout and be hungry afterward (totally normal!), yet I’d grab something quick and find myself still famished 30 minutes later. So, I created a list of healthy workout snacks to keep on hand. This list includes pre-workout snacks and post-workout snacks to keep you going all day long.
These are my own version of grab-n-go; they are all plant-based and designed to refuel me the right way. Plus, my kids love them too which makes them great lunch snacks!
I’ve broken down my fav snacks into a few categories so that you can grab the ones you need. Let me know below which recipes you want to try first, or if you’ve got a go-to snack for training.
When looking for fuel before a workout I focus on hydration + good carbs with a good amount of protein. I don’t want to overeat as that will slow me down, yet I know if I work out on an empty stomach, I’ll be out of gas way faster.
Healthy Pre-Workout Smoothie
4.6 from 188 votes
The best kinds of pre-workout smoothies are filled with protein, good carbs and healthy fats. These ingredients help you stock up on energy and keep you full for a long time. The apple, banana, rolled oats, coconut oil and (of course) leafy greens make the perfect combination for a pre-workout smoothie you can drink before every workout!
This is a protein-packed, filling smoothie recipe that's perfect for a quick lunch or post workout pick-me-up. Easily omit the date if you wanna cut back on the natural sugar. Flaxseed is a superfood with fat, protein and fiber; basically a great way to start your day.
Enjoy as an easy weekend breakfast or bake at the beginning of the week for a prepped ahead week of nutritious breakfasts. This is an easily loved recipe that tastes much more gourmet than the time it takes to bake!
Blend up a creamy, cold chocolate protein shake smoothie made with plant-based superfood protein powder for a delicious meal or snack, or before/after a workout. Includes adaptogens to help ease inflammation.
When you need to go the extra mile, homemade granola bars are your BFF. I grew up on Nature’s Valley bars thanks to my dad, but I wanted to make my own version using my favorite plant-based ingredients.
Chocolate chia pudding makes the perfect snack, quick breakfast or unique brunch addition. Use it to top pancakes, inside a parfait or mixed with granola. You may need more than one spoon as it is entirely delicious and shareable!
My whole family adores these strawberry vegan muffins, but I definitely love them the most. These muffins bring back childhood peanut butter and jelly sandwiches in a sophisticated and more nutritious way.
Snack in luxury with this strawberry lemon chia pudding. It's incredibly delicious and nutritious with 4 grams of protein, 8 grams of fiber and only 5 grams of sugar. Double or triple the recipe to prep once, yet have snacks for the week!
Crispy, crunchy, savory. These garlic-baked chickpeas are a serious snacking experience. They are surprisingly light and perfectly seasoned for that garlicky explosion you want. Eat them right away for the crispiest result!
When wrapping up a workout, I need to give my body more energy, especially focusing on protein + healthy fats to keep me full longer. Feel free to mix and match the healthy workout snacks from either list to fit what your body needs before and after a workout.
Post Workout Smoothie
4.6 from 18 votes
This post-workout smoothie has a good amount of plant protein, healthy carbs, and liquid for rehydration. Include chia seeds for protein + healthy fats and coconut water (“nature’s gatorade”), but you can get by with regular h2o. Go ahead and enjoy this smoothie… you’ve earned it!
Nothing compares to the ultra creamy texture and flavor of homemade nut butter. Try these as an alternative to peanut butter to make sandwiches, sauces, dressings, cookies, and more. Or use as a luxurious, decadent dip for apples, pears, peaches, nectarines, pretzels, carrots, celery, or anything dip-able.
It’s pretty hard to top a juicy, garden fresh, still-warm-from-the-sun tomato, but this comes pretty close. Creamy avocado stands in for cheese in my Avocado Caprese Salad. We don’t think you’ll miss it.
This healthy popsicle recipe is creamy and refreshing on a hot summer day. Slightly sweet with loads of tangy fresh lime juice and plenty of creaminess from the avocado and coconut milk, it’s hard to believe these are a part of our our Seasonal Cleanse Cleanse …. but they totally are!
This plant-based Vanilla Protein Shake is one of my favorite recipes of all time. I love how creamy, sweet and nourishing it is— and it makes a great post workout recovery smoothie or meal replacement.
What are your favorite healthy snacks? Leave a comment and let me know!
Healthy Workout Snacks FAQs
What is the best snack after a workout?
The best post-workout snack should include a balance of carbs, fat and protein. I recommend blending a smoothie with fresh fruits, leafy greens and a plant-based protein powder that contains high-quality protein and healthy fats. You’ll feel refreshed as well as re-energized!
What snacks should I eat during a workout?
During a workout (especially a long run) I bring a snack with natural energy (think natural caffeine or unprocessed sugar) along with a snack that’s high in healthy fat (nuts, seeds, nut butter).
What is the healthiest pre-workout snack?
Focus on a food that will give you lasting energy, such as oatmeal or a smoothie boosted with plant-based protein powder. I don’t want to get hangry half way through my workout, yet I don’t want a heavy meal or snack before a workout either.
Take the Guesswork out of Snacking
Yes, these snack recipes are homemade and yes, you can make them ahead of time! I created a meal planner to help me take the guesswork out of healthy snacking.
Within minutes, I can create a weekly meal plan with my favorite snacks and meals to stay on track. Plus, it creates the shopping list for me instantly! Win-win. Want to try it for yourself? I’m giving you a free 14-day trial to discover the magic of Rawk the Year.
Drop a comment below with your fav workout snacks; I’d love to get some new ideas!
I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.
I love making those granola bars for long workouts!
I’ve never made the pumpkin chia pudding before! Thanks for a new snack idea.