Written By Vanessa Carrillo

Are you looking for a quick bite to eat before your training session, but unsure what to grab? As we all know, fuel is key to feel confident and strong going into a workout. The best type of fuel is carbohydrates, which are easy to digest and convert to glucose for our body to use during exercise.

Before any workout, we want to feel confident and strong going into our training session, and that starts with fuel aka carbohydrates! Simple carbs are our BFFs! It’s an easy macronutrient to digest, not too heavy, and it easily converts into glucose for our body to use during our workout.

So, what are some low-fiber, low-fat snack options to consume at least an hour before your workout?

• Toast with jelly 

• 2 fruit cups in 100% fruit juice

• Dried fruit 

• Granola bar 

• Waffles with jelly 

• 1 cup of pretzels 

• Juice 

• Graham crackers 

• Apple sauce 

• ½ Bagel

• 1 Medium apples and chocolate chips

After your workout, it's essential to fuel your body with both carbohydrates and protein. These two macronutrients will help with muscle recovery and repair. While it's normal not to have an appetite post-workout, it's still crucial to eat. If you're not hungry, consider drinking a protein shake/smoothie, greek yogurt, or cottage cheese while you begin prepping your meal or cleaning up around the house.

Here are some ideas for post workout (make sure to include veggie(s) of your choice):

• Chicken and rice

• Tofu and noodles

• Beans and rice

• Turkey sandwich 

• Beef and sweet potatoes 

• Omellete 

• Steak and potatoes 

• Salmon and quinoa 

• Tuna salad sandwich

Bottom Line

It's important to have a simple carb before your workout and consume both protein and carbs after your workout. Remember to snack if you're not hungry because your appetite will return in a few hours. Make sure to fuel your body properly to help with muscle recovery and repair.

About the Author

Vanessa Carrillo BS Nutritional Science 

Contributing Editor 

Vanessa is a Chicago-based community nutritionist. She has a BS in Nutritional Science from Iowa State University. 

She enjoys writing about Latino food, trendy health products, and pop culture. She writes, edits, and creates content for The Millennial Nutritionist. If she’s not working, you can find her running with her Husky along Chicago’s lakefront path. Catch more of her on The Millennial Nutritionist Podcast.