I’ve chosen this selection of snacks to support your active lifestyle. Each one contains vitamin C, calcium, magnesium, potassium or protein to help you fuel and recover, supporting muscle function and growth. They’re all perfectly portioned and fit easily into your pocket or gym bag!

Jess, graze nutritionist

Pre & post workout snacks

If your health goal is to gain muscle, or if your regular exercise involves heavy weightlifting, HIIT, circuit training or any other high intensity exercise, then having pre- and post-workout snacks will ensure you have ample energy and can recover efficiently afterwards. Our nutritionist Jess has selected snacks that have the best balance of protein and carbs to help you fuel before and workout, and recuperate afterwards.

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How do I know if I need to snack before my workouts?

If your energy levels are particularly low before a workout, if you feel lethargic or tired mid-workout, and if it’s been longer than 2 hours since you last ate, it could be helpful to fuel yourself with a pre-workout boost.

How do I know if I need to snack after my workouts?

If your exercise consists of low-moderate pace walking, cycling or swimming for under 30 minutes then your body can likely hang on until your next meal. If you exercise is more intense or lasts for more than an hour, then snacking on a source of protein and carbohydrates will help you recover. Read more

When do I need carbs for a workout?

Get ready for some science. Your body will benefit from a carbohydrate boost in the 4 hour period after highly intensive and/or long-lasting physical exercise. The recommended amount is 4g per kg of body weight, at doses. This is because your muscles are fatigued and the glycogen stores in your skeletal muscle have been depleted.