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Popcorn and Mandarin Orange

"Popcorn is a whole-grain carbohydrate, which will help refuel the body in a healthy way," says Jessica Spiro, R.D., of Jessica Spiro Nutrition. "Salt added to most popcorns replenishes sodium lost though excessive sweating, while the easy-to-peel mandarins provide potassium, an important electrolyte!"

Best for: Post-workout

Photo: Shutterstock

DIY Trail Mix

Mix together pretzels, dried fruit, roasted chickpeas, nuts, and seeds. "This snack is great since it can be customized based on preferences," says Linzy Ziegelbaum, M.S., R.D., owner of LNZ Nutrition. "The pretzels and dried fruit are a good source of carbohydrates, necessary to have pre-workout to provide our bodies with fuel and energy. The nuts, chickpeas, and seeds provide just enough protein to keep you full through your workout. And the protein supports muscle growth during recovery."

Best for: Pre-workout

Photo: Shuttertstock

Sabra Single-Serve Hummus and Whole-Wheat Pita

This 2-ounce snack pack from Sabra is easily portable and makes a great recovery snack when paired with a whole-wheat pita. Each container of hummus delivers 4 grams of protein as well as 3 grams of fiber. The protein from the hummus and carbs from the pita help muscles recover, and the fiber from both helps keep you fueled post-workout. Plus, each hummus pack delivers a quarter cup of vegetables.

Best for: Post-workout

Photo: Sabra

Overnight Oats with Fruit and Nuts

The night before your workout, soak 1/3 cup oats in 1/2 cup unsweetened almond milk, add a handful of blueberries, 2 tablespoons walnuts, and half a banana. "The overnight oats make an excellent pre-workout snack because they're high in carbohydrates, which helps keep me full and energized throughout a hard workout or long run," says Angie Asche, M.S., R.D., owner of Eleat Sports Nutrition.

Best for: Pre-workout

Photo: Shutterstock

Muuna Peach Cottage Cheese

Following a workout, a snack that provides a good dose of protein and carbs is ideal. The carbohydrates help replenish your body's stores of glycogen (the storage form of glucose), and the protein helps your muscles recover and grow. A single-serve 5.3-ounce container of Muuna Peach Cottage Cheese is a great on-the-go pick—and is free of any artificial colors or sweeteners. It's super creamy and offers 15 grams of protein and 12 grams of carbs. Pair it with a cup of pineapple chunks for additional carbohydrates.

Best for: Post-workout

Photo: Muuna