What’s your go to pre-workout or post-workout snack?


by Hailey Brady, BS, ACSM-CPT

What’s your go to pre-workout or post-workout snack?

The food we eat prior to our workout is essential to fuel our bodies. Having the right pre-workout meal or snack will make sure you’re getting the most out of the time you spend working towards your health and fitness goals. The same goes for your post-workout meal. This is the food that will replenish and nourish your body.

The best timing for your pre-workout snack will vary from person to person. You’ll need to experiment and listen to your body. As a general rule of thumb, you should shoot for 30 minutes to an hour before your workout. Ideally your pre-workout snack will be primarily carbohydrates with a little protein.

See below for some snack ideas from the health professionals at LifeStart.


LifeStart Assistant Manager and CPT, Becca Egan, loves almonds before or after her workouts. “They're light enough to eat right before and they have a lot of energy packed into them. They’re great for when you're short on time.”

Pumpkin seeds

My personal favorite pre and post-workout snacks are pumpkin seeds. They’re a staple in my pantry year round! I keep a baggie of these in my backpack for an on-the-go snack option.

Whole wheat waffle

LifeStart Registered Dietitian Nutritionist and CPT, Randi Komisar, uses whole wheat waffles with various toppings to fuel whatever workout she’s doing that day. “If I am going for a run, I'll eat the waffle by itself since it gives me quick-energy carbohydrates with a few grams of protein. If I'm heading to the gym to do some strength training, I'll throw a little cottage cheese & cinnamon on the waffle for added protein to help my recovery and muscle soreness.”

Look for Van’s Foods frozen waffles next time you’re at the store. I keep their Whole Grain Organic waffles and their Power Grains Protein waffles in my freezer. With gluten free, dairy free, blueberry, and Belgian waffle options, there’s sure to be something for everyone!

Peanut butter energy balls

LifeStart Fitness Director and CPT, Ashley Schroeder, makes peanut butter energy balls with old fashion oats, peanut butter, honey, and flax seeds. Check out a similar recipe.

Protein smoothies

Protein smoothies are Ashley’s go-to post-workout snack. “I enjoy getting creative and making the smoothies the night before which allows me to save time. My favorite recipe includes vanilla Oikos Triple Zero yogurt, chocolate protein powder, peanut butter, and bananas.”

Try adding chia seed, hemp seed, or flax seed to your smoothies for additional protein and fiber.

Have a question you want to ask the professionals? Email Hailey Brady at hbrady@lifestart.net