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the best snacks to eat pre & post workout

August 12 2016 by Jess

Ever wondered what foods you should eat before and after working out? Our nutritionist Jess is sharing her recommendations for the best foods to eat pre and post workout. Before selecting your fuel, it’s important to know every person is different so some foods will be better for you than others.

jess books

We all have completely different genetic makeups, fitness goals, workout routines, lifestyles and metabolisms so it’s important to take any information about working out with a pinch of healthy pink salt!

Jess, graze nutritionist
workout snacks gym

Ask yourself the following questions…

  • How are my energy levels before a workout?
  • Do I feel lethargic or tired mid-workout if I’ve eaten something?
  • Am I a morning exerciser or do I train better in the afternoon or evening?
  • How long ago did I last eat?
  • Could I have trained harder during that workout?

The answer to all of these questions should be used to help steer both your meals and workout fuel. Your overall food intake each day is something that’s even more important than pre and post workout nutrition. The key to being healthy is supplying our bodies with whole foods rich in protein, carbohydrates, fiber, healthy fats and key nutrients on a daily basis.

It’s easy to focus your attention on the pre and post-workout meals but your overall nutrition will yield you better results.

Another thing to keep in mind when choosing pre and post-workout snacks is the types of workouts you do should help determine the snacks you select.

2017 coffee + snacks


Need a bit of a pick-me-up before a workout? Drink a cup of coffee before heading to the gym! You’ll train harder with the caffeine stimulation and the harder you train, the more you’ll burn.

cocoa & vanilla protein toast


Carbohydrates and a bit of protein are one of the best foods to eat before a workout. Try Graze’s ‘cocoa and vanilla protein flapjacks’ or a slice of rye toast topped with tuna or a hard boiled eggs.

Stock up on our favorite protein snacks!
strawberries muffin

fresh fruit

Prefer something light before working out? Fresh fruit like a banana, pear or berries is always a good choice for a snack that will fill you up without your stomach feeling heavy.

Check out our snacks that are 150 calories or less!
smoothie acai


A smoothie is a perfect pre-workout snack because you can get a little bit of the best of everything! Make a green smoothie with leafy greens, a banana, coconut water and hemp or whey protein before heading out to the gym.

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at jessntom.com for even more.

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