8 Healthy Snacks That Won't Sabotage Your Workout

While some people hope to lose more weight by fasting before exercise, it usually is not a good idea. Most people can agree that eating before a workout is a necessity. Without fuel, your body won't have the nutrients you need to exercise at your best level, or possibly even complete the entire workout. When you feel dizzy, lethargic, and short-winded, you are more likely to trip, miss a step, or get injured. Even worse, if your blood sugar drops low enough, you could faint.

While your body definitely needs some fuel to energize your workout, it is important not to use exercise as an excuse to overeat. In fact, if you are properly hydrated, and have consumed a meal within the last two to three hours, it's usually fine to go straight to your workout without an extra snack. If you exercise before breakfast or directly after work, you should probably grab a healthy snack 20 to 30 minutes before you hit the gym.

8 Healthy Snacks That Won't Sabotage Your Workout

In order to get your optimal workout, you need carbohydrates for energy and protein to build muscle. However, you don't need a heavy meal sloshing around in your stomach when you are running on the treadmill. To find the balance, choose a snack with easily digestible carbs and just the right amount of protein for your level of activity. These snacks provide a combination of healthy carbs and protein for maximum energy and results.

Fruit Smoothie

A smoothie made from a cup of fruit, milk, and plain yogurt can make a sweet snack or mini-breakfast with the right ingredients to fuel your workout. Fruit provides essential carbs, while yogurt and milk add protein and calcium.

Greek Yogurt

A serving of Greek yogurt contains both carbs and protein. You can even add some fruit and granola for a healthy breakfast option.

Protein Bar

Many are asking, are protein bars good for you? It's a heated debate and for good reason. Some protein bars pack the same amount of health benefits and empty calories as a candy bar. However, some protein bars pack the right nutrients for a healthy workout. When choosing the right protein bar, inspect the label. While some bars claim an abundance of vitamins and minerals, it's best to choose one that is high in protein and healthy carbs while low in sugar.

Rice Cakes with Nut Butter

Rice cakes contain easily digestible carbs. They are also non-filling to make jumping into your workout easier. Nut butter provides protein essential for muscle building and repair.


A banana offers quickly digestible carbs with the addition of other healthy nutrients and the convenience of a grab-and-go solution. The sugars in bananas are similar to those found in sports drinks. Bananas also contain vitamin C and potassium. The consumption of fruit also improves post-workout recovery.

Nuts and Dried Fruit

Easy to carry to work or the gym, a few ounces of nuts and dried fruit offers the perfect amount of nutrition to fuel your workout. Choose a variety to create your own trail mix and use sandwich bags to dole out daily portions.


If you exercise in the morning, a serving of oatmeal will keep you full and energized while you sweat. Add a handful of your favorite berries for extra carbs and antioxidants.

Nut Butter Energy Balls

When you make your own workout snack, you know exactly what goes into it. No-bake recipes usually include nut butter, protein powder, oats, and dried fruit or dark chocolate chips. The ability to choose a variety of add-ins creates a snack you never tire of.

Pre-Workout Meals

If your workout fits neatly within 2 to 3 hours of your most recent meal, you might prefer to skip a workout snack. For the best amount of energy and stamina, choose a healthy meal to fuel your workout. You still want to include carbs and protein, but healthy fats are also allowed during a balanced meal.

  • Breakfast - Some healthy breakfast choices include, oatmeal, whole wheat toast with nut butter, omelet with vegetables, and yogurt parfaits.
  • Lunch - Salad with cottage cheese, turkey sandwich on whole wheat bread, grilled chicken with leafy greens, and tuna salad wraps are great choices.
  • Supper - Lean meats with healthy vegetables are always a good choice. Grilled chicken with sweet potatoes and broccoli, salmon with leafy greens and whole wheat bread, and lean beef with carrots and brown rice are all healthy choices. However, be advised that workouts in the evening cause difficulty sleeping in some people.

Staying Hydrated

No matter what type of food you choose, it is vital to stay hydrated during your workout. Dehydration can cause low energy, muscle cramps, and headaches. Drinking water throughout the day can keep you hydrated for your workout. An additional cup 10 to 20 minutes before you hit the gym will keep your energy up and give you the fluids you need to power through. If you participate in a long workout with intense physical activity, hydrate during exercise as well.

It's important to remember that no one food works for everyone. As you choose the right snack to energize your workouts, pay attention to how you feel immediately after eating, while working out, and later in the day. Everyone metabolizes food differently and the way you feel should be the biggest factor in your choice. Change up your snacks every few days to decide if you are in a rut or could be making an improvement.

3/16/2022 5:00:00 AM
Paisley Hansen
Written by Paisley Hansen
Paisley Hansen is an avid student of health and fitness and overall wellbeing. She has devoted herself to the field, loves acquiring new knowledge about anything related to health and fitness, and leads a very healthy lifestyle for her family to follow. In recent years she has decided to share much of her knowledge in th...
View Full Profile

Special thanks to HACK VANISH, a professional hacker I’ve been hiring for the past 2 years because, I find him to be an outstanding hacker who has aided me in various hacking related issues, ranging from fixing my poor FICO credit score of about 437 TransUnion, 462 Equifax to 802 plus excellent score, tracking my cheating husband’s phone and currently has helped me recover my lost crypto funds from an online scam investment I recently ventured into, I must confess he is the best, quite brilliant, ever since I discovered him through a positive review I saw on Wallet Hub and reached out to him via Email: HACKVANISH @ GMAIL. COM, and Phone: +1(747) 293-8514, to which he responded in less than 10mins, I have never regretted working with him, he’s been quite helpful and highly efficient. I Would recommend his services to anyone without hesitation.
Posted by Layla Cole
Ever since my husband got me divorced for the past 2 years, i v'e not been my self. I was reviewing some post of how i could get back my husband then, i saw a testimony shared by Marina Choas from SWEDEN about a spell caster named Dr. tunde. I contacted Marina Chaos to confirm about how Dr. tunde helped her and she clarified everything to me of how he helped her and that gave me the courage to get in touch with Dr. tunde for help. Dr. tunde assured me that my days of sorrows will be over within 48hours after he has finished with his work. I followed his instructions he gave to me because i had the believe, faith, hope and trust in him. Verily i say to you today that i and my husband are back together and i can proudly say and testify to the world of what Dr. tunde did for me. Contact him today via E-mail:(babatundesolutioncentre1@gmail.com) OR call him or whatsapp him +2348143581382 if you seek his help. Also specialize in treating all kinds of illness, HERPES VIRUS, HEPATITIS B, CANCER, BRAIN DISEASE, INFERTILITY, DIABETES AND MORE
Posted by janny crocket

Related Keywords

Wellness.com does not provide medical advice, diagnosis or treatment nor do we verify or endorse any specific business or professional listed on the site. Wellness.com does not verify the accuracy or efficacy of user generated content, reviews, ratings or any published content on the site. Use of this website constitutes acceptance of the Terms of Use.
©2023 Wellness®.com is a registered trademark of Wellness.com, Inc. Powered by Earnware