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, but they are all plant based and designed to refuel me the right way.
Healthy Workout 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.
Post Workout Snacks
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.
Pre-Made, Plant-Based Snacks
When traveling, running the Grand Canyon or fitting in exercise while on vacation, I carry pre-made snacks. Here are a few that can frequently be found in my trail pack:
- Made in Nature Organic Dried Mangoes
- Crunchsters Barbeque Sprouted Mung Beans
- That's It! Mango and Apple Fruit Strips
- Honey Stinger Organic Waffle Sports Nutrition
- Medjool Dates + Almond Butter
- Dark Chocolate Energy Squares
What are your favorite healthy snacks? Leave a comment and let me know!
Healthy Workout Snacks FAQs
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!
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).
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.