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Before you work out, experts recommend waiting at least two hours after your last meal and at least 20 minutes after a snack (or at least 60 minutes if you’re training at a high intensity).

If you feel you need a snack before your morning workout but don’t have much of an appetite, start small and light since it can take a few weeks to get used to eating so early. Depending on your needs, you can gradually increase the amount you’re consuming.

Aim to eat a postworkout snack or meal within one to two hours after a workout to optimize your recovery.

Preworkout Snacks

These snacks feature low-fiber, easily digestible carbs paired with a bit of protein.

  1. 1 to 2 tbs. of nut butter with a banana
  2. 1 to 3 hard-boiled eggs and a tangerine (or other fruit)
  3. Protein shake or smoothie
  4. Half a potato with a dollop of Greek yogurt
  5. Peach slices and cottage cheese
  6. Cup of applesauce with protein powder

Postworkout Snacks

These snacks feature complex carbs and muscle-building protein.

  1. Plain Greek yogurt with berries and honey
  2. Sweet potato topped with poached egg
  3. Tuna on whole-grain or gluten-free crackers
  4. Corn or whole-grain tortilla with scrambled eggs
  5. Grain bowl of your choice, such as brown rice with veggies and chicken
  6. Protein shake or smoothie

This originally appeared in “Eat Well to Move Well” in the July-August 2020 print issue of Experience Life.

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