Snacking, for most, is more than just a meal. It is a delicious pause button of sorts to delight the taste buds and make you happy. Though snacking while watching TV or reading a book leads to unnecessary calorie gains, it can be beneficial when coupled with workout sessions. While healthy pre-workout snacks provide energy for a strenuous and effective session, post-workout snacks aid recovery and muscle rebuilding, say experts.
Importance of pre-workout snacks
The main purpose of pre-workout snacks is to supply energy. “Our body uses up the stored energy within a few minutes after workout begins and start breaking down other components to produce energy,” says Samreen Sharieff, a Bengaluru-based nutritionist and diabetes educator. “People should eat a nutritious and well-balanced snack before their exercise to have a good supply of energy throughout the workout.”
Benefits of post-workout snacks
Post-workout snacks give the body nutrients required for muscle recovery and muscle building. It also replenishes fluids lost during the exercise session or physical exertion.
“The first thing to do after a workout is to recover from dehydration. Staying dehydrated will add to the stress and trigger stress hormones,” says Sharieff.
While rehydration is important, fluids alone will not suffice. After a workout, the body requires proteins and energy to aid the recovery process. Having a post-workout snack will help replenish energy reserves and supply the body with muscle-building proteins.
Pre- and post-workout snack timing
Everyone has unique workout plans, differing in the type of exercise, duration, intensity and time. Some work out after a proper meal while others exercise before. So, the need for pre-workout or post-workout snacks relies on personal choice and energy requirements.
“If you are planning to have a substantial meal before working out, it is best to do it two to three hours prior so that the food is properly digested,” says Palak T Punamiya, a nutritionist from Bengaluru. “Otherwise, it could result in gastrointestinal issues along with nausea or acid reflux during exercise. However, drinking coffee or fruit juices up to an hour before working out is safe.”
One can consume pre-workout snacks up till an hour before the workout if a substantial meal was not consumed beforehand.
Regarding post-workout snacks, it is better to have them within half an hour after the exertion. Replenishing the body’s energy reserves and nutrients within this window will ensure muscle recovery.
“Most people tend to eat a main meal right after working out,” says Sharieff. “Once hydrated, it is healthy to eat after the workout. In case the main meal is delayed, it is advisable to have a post-exercise snack within 20 minutes of the workout.”
Pre-workout snacks for optimal performance
Fruits, nuts and dry fruits
Fruit with nuts and dry fruits are very effective pre-workout snacks. Fruits are loaded with nutrients (both macro and micronutrients) which fuel a workout while dry fruits and nuts are high in potassium and other minerals ensuring there is no depletion of electrolytes.
“During exercise, when you are losing electrolytes, dry fruits and nuts help maintain electrolytes and sustain an activity for a longer period. Fruits rich in carbs reduce fatigue,” says Sharieff. “A banana with two dates or an apple paired with nuts help enhance energy for the workout and delay fatigue.”
Overnight soaked oats
Oats that have been soaked overnight make a wonderful pre-workout snack as they offer a slow release of carbohydrates that sustains energy levels. They are also an efficient source of fiber, which helps you feel content and full.
Boiled eggs
Boiled eggs are a powerhouse of nutrients that make for a simple yet effective pre-workout snack.
A major source of choline, iron, vitamin D, and other minerals, boiled eggs provide the energy and proteins needed to get through a strenuous workout. Because they are low in calories and high in protein, boiled eggs can help to keep hunger at bay while promoting the growth of lean muscle.
Post-workout snacks for effective recovery
Granola bars
Granola bars are a popular choice for post-workout snacks as they are readily available and provide a quick source of energy.
“They consist of whole grains, nuts and fruits which provides a wide range of nutrients like fiber, protein and carbs,” says Punamiya.
However, make a healthy choice by checking the labels and picking options that are low in calories and added sugars.
Fruit smoothies
Fruit smoothies offer an easy and quick means to refuel the body and supply necessary nutrients. Smoothies prepared from fruits like bananas, berries and mangoes are loaded with vitamins, antioxidants and fiber, which support muscle rebuilding and help replenish energy.
Additionally, they can be customised to include protein powders, yogurt or peanut butter for extra protein content, making them a well-rounded snack option for post-workout recovery.
Lemons and oranges
One of the most crucial components of citrus fruits, including lemons and oranges, is vitamin C.
“Including oranges or lemons in your post-workout drinks can enhance the healing and recovery process of the body,” says Punamiya. “Honey is a reliable source of instant energy. Adding a spoon of honey to the drink enhances the taste along with your energy.”
Takeaways
- The right pre-workout and post-workout nutrition is essential for ensuring optimal performance and recovery.
- Pre-workout snacks are primarily intended to give people the energy boost they need to keep up their energy level.
- Post-workout snacks provide the body with the nutrition it needs for muscle repair and help the body replace lost fluids.
