We know how critical what we eat is in energy management: Making sure to plan snacks well will make sure you’re properly fueling your body and optimizing your nutrient intake! One of the questions we most often hear is when and how to snack, especially before and after workouts. Our head of nutrition, Jennifer Keirstead, offers some tips below for making the most of your workouts with strategically timed snacking.
Pre-Workout: Fruit + Protein Source
Says Jenn: “Pairing a piece of fruit with a protein source is a fantastic pre-work snack. The sugars in the fruits act as a quick energy source, and since protein digests a little slower, combining these two helps stabilize blood sugar levels — this supports longing lasting energy (for example, an apple with almonds). Or try a homemade Coconut Apricot Bliss Ball — recipe below!
Do your best to consume a small snack within an hour pre-workout — this way you’ll be sure to have quick energy available to burn.”
Post-Workout: Fruit or Vegetable + Protein Source
“Post-workout snack is similar to the pre-work snack. Either a fruit or veggie, paired with a source of protein. An excellent example would be a sugar snap peas with a hard-boiled egg.
A smoothie is another great option for post-workout — try mixed berries with cashew butter. Eating every 3-4 hours will support energy not just for exercise, but for sustaining energy levels throughout the day.” Click here to learn more about our approach to nutrition.
Coconut Apricot Bliss Balls
This protein-packed and calorie-conscious snack is great for pre- or post-workout fuel, and is the perfect replacement for highly processed, sugary “energy bars.”
1/4 cup almond butter
2 tbsp hemp seed butter
1 cup chopped dried apricots
2 tbsp dried cranberries
½ tsp (scant) powdered ginger
1 pinch cardamon
1 pinch sea salt
1 zest small orange
Orange juice, to moisten
Using food processor, chop nuts and apricots finely. Add butters and remaining ingredients. Form into balls with small scoop and refrigerate or freeze.
Craving more nutrient-packed spa cuisine? Download the Mountain Trek Health Guide In Your Pocket App for a full library of amazing recipes — as well as help sustaining healthful habits and some of our favorite, high-impact workouts.