Whether your goal is to run longer, lift harder or simply lose a few pounds, fuelling your body with the right foods will help you achieve more from your workout – and recover faster, too.

While it’s tempting to opt for pre-packaged drinks and snacks, these are often packed with empty calories and sugar. So why not make your own? With very little effort, you could be enjoying delicious, nutritious snacks that taste amazing and fuel your fitness goals too.

Whether you’re pounding the pavements or sweating it out at the gym – here are some of our favourite pre-workout and post workout snacks:

Pre Workout Snacks:

Eating good quality, easily digestible carbs and protein 20-30 minutes before you exercise will give you a clean energy boost. Here are our favourite snacks:

  • Nut butter – almond butter is a great source healthy fats, protein and essential minerals. Spread on a rice cake and top with half a sliced banana for a quick and easy snack
  • Cottage cheese – A high protein, low-calorie food you can grab on the go. Tip some chopped fruit into the tub if you’re strapped for time (pineapple is great)
  • Blueberries & greek yoghurt – blueberries boast anti-inflammatory properties which can help reduce muscle soreness and damage. Low or fat free greek yoghurt is a great source of protein, too
  • Protein balls – either buy a good quality protein snack made with dried nuts, fruit and seeds, or make your own. They’re easy to do, you’ll find plenty of great recipes online

Post Workout Snacks:

Post workout, eating carbohydrates and protein will help repair tissue damage and help you recover quicker. It’s important to stay hydrated too, so keep sipping away!

If you’re eating lunch or dinner after working out, then choose clean sources of protein like good quality free range chicken, grass fed beef or tofu – as well as plenty of green vegetables. A post workout stir-fry, with lots of fresh vegetables and health-boosting spices is one of our favourite ways to re-fuel.

If it’s not mealtime yet, then try this post workout smoothie instead. The electrolytes in the coconut water will help you rehydrate, the almond butter and greek yoghurt are great sources of protein, and the berries and spinach are packed with vitamins and antioxidants. Lastly, there’s a teaspoon of coconut oil for some metabolism-boosting healthy fats.

Post workout smoothie recipe:

  • 1 banana
  • Half a cup of mixed berries (frozen is fine)
  • A handful of spinach
  • 1 tbsp of almond butter
  • 2 tbsp greek yoghurt
  • 1 tsp coconut oil
  • 1 cup coconut water (unsweetened)
  • A handful of ice cubes (if using fresh berries)

Method

  • Add all the ingredients except the coconut water to your blender, and blend until smooth. Slowly add the coconut water, blend, then serve.

If you’d like an easy way to buy healthy snacks, for a limited time our friends at Yumbles.com are offering InstructorLive members 10% off everything at their curated marketplace. Yumbles is the UK’s leading marketplace for artisan food and drink, with everything from delicious raw chocolate to healthy snacks, it’s the ideal place to discover unique food and gifts!

To take advantage of the offer, go to Yumbles.com and use code LIVE10 when you reach the checkout. Hurry, offer ends 31/11!