The best snacks and meals to fuel your workouts

By Yasmin Rammohan

I've often been puzzled by what to eat before a workout. Because I like to exercise in the morning and don't want to starve my way through a sweat session, I asked my nutritionist, Keri Gans, for tips on the best pre- and post-workout foods. Here are some of her recommendations:


Keri says you should balance your pre-workout meal with a protein and a carbohydrate. This will give you fuel and energy to sustain you through your gym routine.


- Whole-wheat cracker with natural peanut butter

- Protein bar

- Lowfat Greek yogurt with fruit- One banana with one tablespoon natural peanut butter


After working out, ideally within an hour, Keri suggests eating carbohydrates to provide energy and protein to aid muscle growth.


- Eggs or egg whites with whole wheat toast

- Lowfat Greek yogurt with berries and a high fiber cereal

- Oatmeal made with nonfat or lowfat milk, topped with a banana and nuts

It's important to keep your blood sugar consistent and focused so you can get through your workout without feeling light-headed or weak. What are your go-to pre- and post-workout snacks? Please share them with me in the comments below.

Who's helping Yasmin? Tiara Coaching Life coach Alison Miller, Ph.D, nutritionist Keri Gans, R.D, and Equinox personal trainer Stephanie Pipia.

Comments (3)

July 8, 2018
I've lost exactly 30 Lbs in 2 months! The best part is knowing that I did this myself. look at the method I use to lose weight here:
July 1, 2018
My goal is to train and inspire people to show them that the weight loss is possible. Going from someone who would rather sit in his bedroom playing Call of Duty to someone who has lost 50 pounds and is working toward living the rest of his life as a healthy and fit individual is something I am very proud of. If you want to lose weight you have to see this information:
June 21, 2017
hi I am into phase of loosing my weights and I have loosed 7kg in past 2 months. now I have started gym and I want to set my pre and post diet plan considering weight loss. plz suggest me the best plan