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 to 2 tbs. of nut butter with a banana
- 1 to 3 hard-boiled eggs and a tangerine (or other fruit)
- Protein shake or smoothie
- Half a potato with a dollop of Greek yogurt
- Peach slices and cottage cheese
- Cup of applesauce with protein powder
Postworkout Snacks
These snacks feature complex carbs and muscle-building protein.
- Plain Greek yogurt with berries and honey
- Sweet potato topped with poached egg
- Tuna on whole-grain or gluten-free crackers
- Corn or whole-grain tortilla with scrambled eggs
- Grain bowl of your choice, such as brown rice with veggies and chicken
- 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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