When it comes to working out, what you eat before and after can make a significant impact on your performance and recovery.

Pre and post-workout snacks are essential for ensuring that your body is properly fuelled for exercise and that you are adequately replenishing your energy stores afterward.

But with so many options available, it can be challenging to determine what snacks are best for your fitness goals. See below my favourite pre and post workout snacks to get ensure your maximising your potential when it comes to your workouts.


Prior to a workout, our focus is on simple (quick release) carbohydrates as carbs = energy 

Carbs provide extra glucose so you’ll feel energised and strong. If your feeling weak and tired during your workout, it may be a sign your body is lacking glycogen. 

Consume these 30-60 mins before your workout: 

Fresh fruit – apple, banana, pear

Rice cakes – 3-4 rice cakes with 2 tbs jam 

Toast – 1 slice whole meal toast with 1/2 tbs peanut butter and ½ banana  


Handful of trail mix 

Protein balls such as our choc-power, lemon or peanut butter bites

Oatmeal – 1/3 cup oats, 1 cup milk, handful of berries and 1 tsp honey 


Post workout, our focus is on protein to help rebuild and repair our muscles as well as complex (slow release) carbohydrates. 

During a workout, especially strength training, we create small tears in our muscle fibers, so afterwards our focus is on repairing and rebuilding our muscles, and restoring our glycogen levels so our meal should include both protein and carbs. 

Consume these 1-2 hours after your workout: 

Yoghurt parfait – ½ cup Greek yoghurt, ¼ cup granola, ½ cup fresh fruit 

Eggs on toast – 1-2 slices whole meal toast with 2 boiled eggs or try these devilled eggs

Oats – try these oatmeal pancakes, ¾ cup oats, 1 ripe banana, 1 egg, ¼ cup almond milk, 1 tsp baking powder, ½ tsp vanilla and/or cinnamon 

Peanut butter & banana smoothie – 1 serve 28 protein powder, ½ banana, 1 tbs peanut butter, pinch cinnamon, 1 cup almond milk  

Sushi – tuna or chicken with cucumber or avocado

Healthy muffins like our pumpkin & feta muffins

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.