8 Healthy Pre- and Post-Workout Snacks

Fuel up or refuel with one of these healthy take-along snacks

Snacking is strongly encouraged at least twice a day, and this is especially beneficial before or after a workout. Snacking before exercise energizes you and fuels your workouts, and a post-workout snack can help repair muscle tissues and replenish nutrients lost during exercise. Studies show that protein-rich foods paired with complex carbohydrates are best for both pre- and post-workout. Here is a list of delicious selection of snacks to enjoy before or after exercise. And if you're strapped for time, take along one of our energizing Cereal Bars.

Apple with Nut Butter

Peanut butter is a great source of protein and monounsaturated fat, which is essential for endurance exercise such as easy cycling and walking. Spread creamy or chunky natural peanut butter on apple slices or try another nut butter (like almond or cashew) with a different fruit (like a pear or banana or even grapes.)

Smoked Turkey Roll-Ups with Lemony Avocado Spread

These grab-and-go roll-ups can be made ahead of time and packed in an insulated container with an ice pack to take along in your gym bag. Combine creamy avocado with protein-rich, fat-free yogurt, lemon juice, and chives to prepare a flavorful spread that is layered with deli-style turkey and reduced-fat Swiss cheese on Boston lettuce leaves.

Sweet Strawberries with Greek-Style Yogurt and Almonds

Plain, nonfat Greek yogurt is an excellent source of protein, so it's high on the list of top pre- or post-workout snacks. Top with fresh strawberries and toasted almond slices. Feel free to add your choice of extract. This snack travels well in an insulated container.

California Wrap

Enjoy a deli-style, breadless wrap, by topping a lettuce leaf with low-sodium turkey slices, lime-infused avocado, tomato, and watercress or arugula, then drizzle with sugar-free ranch dressing before rolling. Make the night before and refrigerate in plastic wrap for ease in taking to the gym.

Cherry Spoon Sweet with Yogurt

 Cherry Spoon Sweet with Yogurt is not only the perfect snack if you have a sweet tooth, but it may ease aching muscles after a workout. Studies show that cherry juice can help reduce muscle pains and aches; researchers think that the antioxidants in cherries help protect cells against exercise-induced free radicals that can cause painful inflammation. The spoon sweet can double as a spread for whole-grain toast or as a topping for reduced-fat cottage cheese.

Hummus with Pita Chips and Fresh Vegetables

Protein-rich hummus pairs perfectly with oven-toasted pita chips and red bell peppers, celery, and cucumbers for an easy take-along snack. Pack the veggies and pita chips separately in re-sealable plastic bags. Toss in a 2-ounce container of hummus and you're good to go.

Blackberry-Banana Breakfast Smoothie

A delicious Blackberry-Banana Breakfast Smoothie is a good choice before or after a workout any time of the day. It gets an extra boost of protein, fiber, and vitamin E from the wheat germ. Bananas are great for raising potassium levels, which can drop when you sweat from exercise. Pack this smoothie in a chilled thermos to take along to the gym.

Cinnamon Breakfast Ricotta Creme

This energizing snack can be made in just a few minutes in the microwave. Simply combine protein-rich, part-skim ricotta cheese with vanilla extract and cinnamon. Consider adding extra cinnamon after heating; the spice is said to help stabilize blood-sugar levels.