What you eat pre & post workout is SUPER important to achieve your health and fitness goals. If you are anything like me, I am always hungry after a workout! Some of my clients, feel as though they have no energy if they don't eat before hitting the gym. We are all different but people who work out regularly usually require extra healthy snacks to satisfy hanger, fuel their workouts and then assist with recovery after the workout. Below are some of my favourite pre & post workout foods that always provide my body with what it wants and needs. Don't forget that in addition to your pre & post workout foods, making sure you stretch is also a crucial element not to be forgotten. Read more about that in my essential and easy stretches for women here.


Do you know how incredible the body is? For 24 hours a day it is working on building and repairing your muscles. This is why I recommend eating a pre-workout snack about 1-2 hours beforehand. 

Classic Apple & Peanut Butter

This is one of the BEST pre-workout snacks. Slice your apple and dip into natural peanut butter.

Eggs On Toast

Sometimes you need more substantial snack if you are feeling hungry! Eggs on toast will satisfy the hunger and give you a burst of energy. Hard boil 1 or 2 eggs, and serve on wholegrain toast.

Peanut Butter on whole grain toast

Toast some wholegrain bread. Top with 1 tbsp natural peanut butter and half a sliced banana.

Coconut bread

My recipe for this coconut bread can be found here. This bread is a great snack and can be topped with peanut butter, honey or jam.

Post Workout

You have worked so hard and now it is time to restore your energy and rebuild your muscle. Even if you don't feel starving after your workout, I recommend eating 20-60 minutes after. Otherwise, you may find yourself really hungry later and then you are left reaching for convenient, less healthy options. Plan ahead and provide your body with the fuel it needs!

Banana Smoothie

I love having a drink on my drive home from the gym. Make this ahead of time and enjoy straight after your hard session. Blend 1 frozen banana, 1 tbsp natural peanut butter, 1 tbsp raw cacao, 1 cup almond milk, 1 tsp natural vanilla extract, 3 ice cubes. 

Tuna & Wholegrain Crackers

A great option for anyone on the go. Eat a handful of crackers topped with tuna and corn. 

Yogurt and almonds

This easy snack loaded with protein can be customized in so many ways. Choose your favourite yogurt flavour and top with almonds. Other additions: seeds, rice puffs, berries or granola.

Oatless oatmeal

This is one of my all time favourite post-workout foods. Find my recipe here. I think I like it so much because it provides a good base for me to then top with whatever I feel like that day. Some of my toppings include: fresh berries. Nuts/seeds. Peanut butter and shredded coconut. 

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Protein is important after your workout so that your body can use the protein you are feeding it instead of using its own muscle tissue. You can read more in this article I wrote specifically for women and protein. Do you have some favourite snacks/meals you consume that we should try? Comment below!

One of my fellow fitness enthusiast Mark wrote an article that you can find by clicking here which covers a number of tips & tricks to maximize the results you are getting from your workout. 

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