5 Great Pre- and Post-Workout Snacks

Top 5 Pre & Post Workout Snacks
If you’re anything like me, working out makes you hungry (I can’t be the only one who raids the kitchen cupboard after lifting weights for an hour, surely?). The trick is having a great snack prepared beforehand, so that you’re not tempted to hit the Drive Thru on the way back from the gym. It also means you have a chance to pack in the extra protein, vitamins and needed for muscle recovery. Below are 5 pre and post workout snacks, which will help with this. We’ll also look at some of the misconceptions surrounding these foods.

1. Protein Pancakes - for when you've exercised before breakfast

A personal trainer taught me this simple trick to making pancakes without using sugar or flour. To make two pancakes, you'll need just 1 Banana & 2 eggs. Yes, really. Simple pop the banana into your blender, crack open two eggs and whizz them together to make the pancake batter. Pro tip: if you fancy a chocolate fix, you could add 2 teaspoons of powdered cacao at this stage.

Pre-heat a small frying pan and spray with coconut oil. Next, on a low-medium heat, pour in half of the batter mixture and wait before flipping over. Don't be tempted to flip the pancake too soon - it will go all over you! Instead let it 'firm up' a bit, to the point where it isn't runny on the top and can be easily flipped over using a plastic turner, without dripping all over the place.

Once cooked, do the same with the rest of the mixture and then stack them up! You could also top them with a spoon of Greek Yogurt and a handful of your favourite fresh fruit.

Eggs are good for you


2. Quark Chocolate Mousse - for when you need chocolate waiting for you on the other side of your workout (we've all been there!)

To make 3-4 desserts, you'll need a 250g tub of Quark (a high protein cream cheese which tastes like plain yogurt) and 100g of dark chocolate. For added flavour you could also add in a teaspoon of peppermint oil or orange extract. Simply place a glass bowl into a saucepan filled with water and place over a low-medium heat. Break up the chocolate and melt this in the bowl. Once melted, remove the bowl from the saucepan, stir in the Quark and add in the peppermint oil or orange extract if you wish. Next, pour the mixture into 3 or 4 separate containers (I've reused some glass dessert pots), cover with foil and place in the fridge to cool and set for at least 30 minutes.

Chocolate Quark Mousse Recipe

3. Homemade Coconut Granola Bar - for when you need a carb fix before going for a long run

This is a great one to batch at the weekend and portion out for the next week or two.

To make a tray of granola, which you can cut into 16 individual bars, you will need 180g of rolled oats, 30g dried fruit, and 30g of chopped nuts, 130g desiccated coconut, 8 tablespoons of your favourite high protein nut butter (P2B or almond butter are my favourites), 5 tablespoons of honey and 60g unsalted butter.

In a saucepan, melt the butter, honey and nut butter on a low heat and stir until it melts and mixes together. Pour in the oats, nuts and fruit and mix well. Next, add in the coconut and mix well again. Pour out onto a medium-sized foil-lined tray and flatten out the mixture with a wooden spoon to cover all the tray. Place into the fridge for an hour (or the freezer for 30 mins) and then cut 16 squares.
Homemade granola bar

4. Frozen Grapes - for when you need to replenish electrolytes after HIIT

I never thought of freezing grapes before, until a fitness instructor told me it was her favourite refreshing snack for rehydrating in between hour long classes. They taste like little bites of sorbet and all you need to do, is place them in the freezer overnight!

Frozen grapes for rehydration

5. Banana Ice Cream - For when you want to prevent muscle cramps

This is ridiculously easy to make and makes a great pre-workout snack, as all you need to do is place a banana in the blender, blend until smooth and then freeze in an airtight container for over an hour. If you want to make it a little fancier, try topping it with chopped almonds and a dash of Choc Shot. Cool, tasty and full of potassium!

Don't have time to make ice cream? Simply pop a banana in your gym bag, it even comes in its own biodegradable wrapper, making it the perfect snack for on-the-go.

Bananas as a pre workout snack

This is a condensed version of a post I've written for Protectivity Insurance. Please see the full version of my post on their blog, to read about the 5 myths surrounding these foods: Top 5 Pre and Post Workout Snacks and The Myths Surrounding Them

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