The Best Pre- and Post-Workout Snacks

Get the most out of your workouts by fueling up properly before—and after.

Depending on your specific workout, certain foods can help boost your performance. For optimal results, eat your pre-workout snack one to two hours before you get moving. Then, refuel 30-45 minutes after cooling down. Please consult your doctor before starting any diet or exercise program.

Here are some of the best foods to eat before and after your routine.

High-Intensity Interval Training (HIIT)
  • Pre-workout
    Fruit and nut bars provide the carbs you need to power through this kind of workout.
  • Post-workout
    Cooked chicken with quinoa and veggies. This combo of carbs and protein will help you recover faster.
Strength Training
  • Pre-workout
    Nonfat Greek yogurt topped with granola gives you a good mix of carbs and slow-burning protein.
  • Post-workout
    Tart cherry smoothie with fresh ginger and whey protein can help decrease inflammation after a hard lifting session.
Long-Distance Running
  • Pre-workout
    A high-protein energy bar with around 200 calories will help sustain you on longer runs.
  • Post-workout
    8 oz. of low-fat chocolate milk with whole-grain salted pretzels will help replenish salt and glycogen (your body's carb stores).
Pile of unwrapped Fruit and nut bars

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