Myth vs. Fact: Workout Snacks

Myth vs. Fact - Workout Snacks

In this month’s mini-series, we will bust some common nutritional myths with regards to exercise. Read on to learn more about when and what an appropriate workout snack may be, pre- and post-workout supplements, and how much to eat to fuel your workouts.

Should I Eat Before My Workout?

Many people feel as though they do not need a snack or meal before a workout. This could be true in some cases. Ask yourself the following questions:

Was your meal less than 1-2 hours ago? 

– No, you do not need a snack.

Was your meal more than 2-3 hours ago? 

– Yes, you do need a snack.

In order to avoid digestive upset during your workout, keep pre-workout snacks to low-fiber, low-fat options. Your snack should also contain moderate amounts of protein and simple carbohydrates. 

Examples include:

  • Dried fruit with mixed nuts
  • Granola bar
  • Greek yogurt with granola and berries
  • Apple and peanut butter
  • Oatmeal with peanut butter and fruit

Should I Eat After My Workout?

Another common myth is that you do not need to eat a snack after a workout. This is false. A small snack after a workout can benefit most people. 

Consuming a small meal or snack after a workout will help replenish energy and speed recovery. Concentrate on foods that contain a mix of lean protein and complex carbohydrates. 

Examples include:

  • Pita with veggies and hummus
  • Cottage cheese and fruit
  • 1 slice whole wheat toast with peanut butter and sliced banana
  • Veggie omelet with avocado and 1/2 cup roasted potatoes
  • Turkey sandwich on whole wheat

For more pre- and post-workout snack suggestions, come see me for a FREE nutrition consultation! We’ll go over your current habits and see where improvements can be made!

Schedule a Nutrition Consultation

Sarah Brunner Registered Dietician at Elite Sports Clubs

Written by Sarah Brunner, RDN, CD; Elite Sports Clubs Registered Dietitian

Sarah is certified in food allergies/intolerances and nutritional counseling, Academy of Nutrition and Dietetics; has a certificate in Dietetics from Mount Mary University; and a BA in Education and Mathematics from the University of Wisconsin – La Crosse.

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