---
title: "Fueling Your Fitness: A Guide to Pre- and Post-Workout Snacks"
description: Fitness and nutrition are 2 sides of the same coin. So, focus on getting the right nutrients—at the right time—in your pre- and post-workout snacks.
image: https://blog.silverandfit.com/hubfs/SF%20Blog/Article%20Images/Blog%20112%20-%20Pre-and-Post-Workout-Snacks/blog_112_feature.jpg
---
[LOG IN](https://www.silverandfit.com/identity/login) [Check Eligibility](https://www.silverandfit.com/identity/registration)
- [HOMEPAGE](https://www.silverandfit.com/)
- [WELL-BEING CLUB](https://www.silverandfit.com/well-being-club)
- [FITNESS CENTERS](https://www.silverandfit.com/search)
- FIT AT HOME
- [Workouts](https://www.silverandfit.com/workouts)
- [Home Kits](https://www.silverandfit.com/home-kits)
- [PARTICIPATING HEALTH PLANS](https://www.silverandfit.com/health-plans)
- [HOW IT WORKS](https://www.silverandfit.com/how-it-works)
- [FAQ](https://www.silverandfit.com/faq)
- [BLOG](https://blog.silverandfit.com/)
### Topics
- Select a Topic
### Get the latest tips in your inbox
SUBSCRIBE
By providing your email you consent to receiving updates to the Silver&Fit blog by email. Silver&Fit does not share or sell your email to any third-parties. You may unsubscribe at any time by clicking the link at the bottom of the email.
[Nutrition](https://blog.silverandfit.com/tag/nutrition)
# Fueling Your Fitness: A Guide to Pre- and Post-Workout Snacks
By [The Silver&Fit® Team at American Specialty Health](https://blog.silverandfit.com/author/american-specialty-health) on March 11, 2024
[](http://www.facebook.com/sharer/sharer.php?u=https://blog.silverandfit.com/tag/nutrition/pre-and-post-workout-snacks) [](https://twitter.com/home?status=Fueling%20Your%20Fitness:%20A%20Guide%20to%20Pre-%20and%20Post-Workout%20Snacks+https://blog.silverandfit.com/tag/nutrition/pre-and-post-workout-snacks) [](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.silverandfit.com/tag/nutrition/pre-and-post-workout-snacks) [](mailto:?body=https://blog.silverandfit.com/tag/nutrition/pre-and-post-workout-snacks)
Fitness and nutrition are 2 sides of the same coin. So, focus on getting the right nutrients—at the right time—in your pre- and post-workout snacks.
The key to getting the most out of your workout is to nourish your body before and replenish it after. The right pre-workout snack will give you the energy you need to power through your workout. And the right post-workout snack will help repair your muscles and restore energy.
Eating before and after exercise
When it comes to fueling your workout beforehand, [carbs](https://www.mdanderson.org/publications/focused-on-health/carbs-101.h28Z1590624.html) are key. They give your body energy it can use right away. After exercise, eat carbs plus protein. Carbs help restore energy to your muscles—protein helps repair them.
But it’s not only about *what* you eat. It’s also about *when*. Timing your snacks correctly can help you get the most nutritional bang for your buck. It can help optimize your workouts so you can make the most fitness gains! 
Energizing your body with a pre-workout snack
Plan to have a carb-based snack about 30 to 60 minutes before you work out. A little protein helps, too. But protein takes longer to digest, so you don’t want a lot—yet. You’ll need more *after* exercise to help your body recover.
Limit fat and fiber in your snack, too. Some is OK, but like protein, these take longer to digest and may even upset your stomach. Of course, it is important to get fiber and healthy fats in your overall daily diet. But for your pre-workout snack, focus on foods you can digest easily. Experiment to find what works best for you.
You may be wondering whether you should eat before exercising if you’re trying to lose weight. The answer is yes. Exercising on an empty stomach can actually decrease your performance. Without food to fuel you, you may feel more fatigued, which can diminish how hard and long you’re able to work out. It can also increase your risk of injury.
By giving your body energizing carbs, you can get a better workout. That means you can burn more calories and build more muscle. [And getting more physically fit can boost your overall health, whether you lose weight or not](https://blog.silverandfit.com/tag/fitness/focus-on-fitness-not-weight-loss-for-a-longer-healthier-life).
Here are a few pre-workout snack ideas to invigorate you:
- **Peanut butter and banana sandwich**: The bread and bananas provide carbs for a boost of energy. The peanut butter provides a little protein and fat to fuel your workout longer.
- **Oatmeal with berries**: The complex carbs in this snack help provide a steady release of energy. Plus, the berries are chock full of vitamins and antioxidants. Top it with a few nuts or seeds for a bit of protein.
- **Apple slices with nut butter**: Like the peanut butter and banana sandwich, the fruit provides carbs for a quick energy blast. And the nut butter helps keep you going.
Restoring and repairing with a post-workout snack
Exercise breaks down muscle and uses up your glycogen stores, the main source of energy for your muscles. So, after sweating it out, your [muscles need to recover](https://blog.silverandfit.com/tag/fitness/muscle-recovery). The right post-workout snack will help repair them and restore your energy.
About 30 minutes after you exercise, eat a snack that is 3 parts carbs to 1 part protein. This combo is vital for recovery. The carbs help replenish your glycogen stores. The protein provides amino acids to help repair and [build your muscles](https://www.uaex.uada.edu/counties/howard/news/fcs/march-2019/does-protein-really-build-muscle.aspx).
Here are a few post-workout snack ideas to help you refuel:
- **Chocolate milk**: Make your own chocolate milk to avoid additives often found in store-bought brands. Add cocoa powder and maple syrup to the milk of your choice for a quick homemade glass. Chocolate milk contains more carbs than regular milk and has protein to boot. Plus, it can help you rehydrate.
- **Fruit smoothie with Greek yogurt**: Much like chocolate milk, a fruit smoothie with Greek yogurt will provide carbs, protein, and hydration.
- **Whole grain wrap with turkey and veggies**: Turkey is a great source of lean protein, while the whole grain wrap and veggies are a source of complex carbs.
****
**Staying hydrated—all day long**
Hydration is important for your general health—and it’s key to any workout. So, on workout days, pay extra attention to your water intake. Make sure to drink plenty before and after exercise, and sip on it while you work out.
[Learn about the risks of dehydration](https://blog.silverandfit.com/you-might-be-experiencing-dehydration-and-why-thats-risky).
If you’re doing a long or high-intensity workout, you may need to replace electrolytes, too. A sports drink or other electrolyte drink can help in that case. Check the label and look for drinks without added sugar, artificial flavors, or preservatives. [Or, think about making your own electrolyte drink at home](https://health.arizona.edu/sites/default/files/sport_nutrition_make_your_own_sports_drinks_and_energy_bars_0.pdf) .
However, if you *don’t* need electrolytes, drinking them may cause an imbalance. They can even be harmful if you have hypertension or are sensitive to salt. Typically, water is the best choice for hydration. Talk with your doctor before consuming sports drinks, especially if you have any health conditions.
Fitness doesn’t happen in a vacuum. You need the right nutrition, too. Plan ahead to nourish your body with pre- and post-workout snacks. Then see how much more you can do in—and get from—your workout!
Not a Silver&Fit® member? Learn more about everything the program has to offer, including more helpful healthy living tips like this, [here on our website](https://www.silverandfit.com/).
*This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit Program.*
References
American Council on Exercise. (2008). *Fit facts: Healthy hydration*. [https://acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid\_173.pdf](https://acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_173.pdf)
Beck, K. L., Thomson, J. S., Swift, R. J., & von Hurst, P. R. (2015). Role of nutrition in performance enhancement and postexercise recovery. Open Access Journal of Sports Medicine, 6, 259–267. [https://doi.org/10.2147/OAJSM.S33605](https://doi.org/10.2147/OAJSM.S33605)
Evolution Nutrition. (2015, April 23). Pre- and post-workout nutrition for strength training. American Council on Exercise. [https://www.acefitness.org/resources/pros/expert-articles/5390/pre-and-post-workout-nutrition-for-strength-training/](https://www.acefitness.org/resources/pros/expert-articles/5390/pre-and-post-workout-nutrition-for-strength-training/)
Hawley, J. A., & Leckey, J. J. (2015). Carbohydrate dependence during prolonged, intense endurance exercise. Sports Medicine, 45(1), 5–12. [https://doi.org/10.1007/s40279-015-0400-1](https://doi.org/10.1007/s40279-015-0400-1)
Mayo Clinic. (2023, December 21). Eating and exercise: 5 tips to maximize your workouts. [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506)
Mohr, C. R. (2019. September 19). Timing your pre- and post-workout nutrition. eatright.org. [https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition](https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition)
Murphy, L. (n.d.). Nutrient timing: Pre and post-workout questions answered! National Academy of Sports Medicine. [https://blog.nasm.org/workout-and-nutrition-timing](https://blog.nasm.org/workout-and-nutrition-timing)
Rodriguez, N. R., DiMarco, N. M., Langley, S., American Dietetic Association, Dietitians of Canada, & American College of Sports Medicine: Nutrition and Athletic Performance (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509–527. [https://doi.org/10.1016/j.jada.2009.01.005](https://doi.org/10.1016/j.jada.2009.01.005)
The University of Arizona. (2014, April 11). Make your own sport drinks and energy bar. [https://health.arizona.edu/sites/default/files/sport\_nutrition\_make\_your\_own\_sports\_drinks\_and\_energy\_bars\_0.pdf](https://health.arizona.edu/sites/default/files/sport_nutrition_make_your_own_sports_drinks_and_energy_bars_0.pdf)
Urban, A. (2023, September 14). Hydration: Are electrolyte drinks better than water. University of New Hampshire. [https://extension.unh.edu/blog/2023/09/hydration-are-electrolyte-drinks-better-water](https://extension.unh.edu/blog/2023/09/hydration-are-electrolyte-drinks-better-water)
This article was written by Keleigh Somes, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN on January 16, 2024.
[Return to Homepage](https://blog.silverandfit.com/)
## About the Author
### The Silver&Fit® Team at American Specialty Health
The award-winning Silver&Fit® Blog is brought to life by a seasoned team of professionals at American Specialty Health (ASH), an organization with nearly 2 decades of experience in senior wellness programming. The Silver&Fit® blog writers, editors, clinicians, designers, and marketing specialists are dedicated to delivering engaging, informative wellness content. Every article is carefully researched and clinically reviewed for accuracy. Our goal? Content that supports healthy aging through trusted, research-based insights on fitness, nutrition, stress management, and more, tailored specifically for older adults seeking to live more vibrant, active, and healthy lives.
#### Recommended Articles
[](https://blog.silverandfit.com/tag/nutrition/grain-bowls)
##### [Pack in the Protein With Easy-to-Make Grain Bowls](https://blog.silverandfit.com/tag/nutrition/grain-bowls)
- June 22, 2026
[](https://blog.silverandfit.com/tag/nutrition/nutrition-facts)
##### [Decoding the Nutrition Facts Label](https://blog.silverandfit.com/tag/nutrition/nutrition-facts)
- May 12, 2026
[](https://blog.silverandfit.com/tag/nutrition/vitamins)
##### [Power Up Your Eating Plan With Essential Vitamins and Minerals](https://blog.silverandfit.com/tag/nutrition/vitamins)
- April 13, 2026
### Popular Posts
### Get the latest tips from Silver&Fit in your inbox.
### Recent Post
### Recent Posts
[6 Simple Balance Training Exercises to Help Prevent Falls](https://blog.silverandfit.com/tag/healthy-aging/balance-training)
- 11 March, 2024
[Pack in the Protein With Easy-to-Make Grain Bowls](https://blog.silverandfit.com/tag/nutrition/grain-bowls)
- 11 March, 2024
[Pursue Lifelong Learning for Brain Fitness](https://blog.silverandfit.com/tag/healthy-aging/brain-fitness)
- 11 March, 2024
[How to Keep Relationships Healthy As You Age](https://blog.silverandfit.com/tag/lifestyle/healthy-relationships)
- 11 March, 2024
[Longevity Lessons From the “Blue Zones”](https://blog.silverandfit.com/tag/healthy-aging/blue-zones)
- 11 March, 2024
Brought To You By
### Silver&Fit
The Silver&Fit® program provides eligible members with a fitness center membership and options to stay Fit at Home.
-
-
-
-
-
### Topics
- [Nutrition (54)](https://blog.silverandfit.com/tag/nutrition)
- [Healthy Aging (53)](https://blog.silverandfit.com/tag/healthy-aging)
- [Fitness (51)](https://blog.silverandfit.com/tag/fitness)
- [Lifestyle (49)](https://blog.silverandfit.com/tag/lifestyle)
### We've been expertly designing senior fitness programs for nearly 20 years. Now, we're excited to share the health in our blog, free and available to the public. Interested? Get the latest fitness, healthy aging, lifestyle, and nutrition tips in your inbox!
SUBSCRIBE
[Facebookfacebook](https://www.facebook.com/SilverandFit) [Instagraminstagram](https://www.instagram.com/silverandfit/?hl=en) [youtube](https://www.youtube.com/user/silverandfit) [Pinterestpinterest](https://pinterest.com/silverandfit) [LinkedInlinkedin](https://www.linkedin.com/company/american-specialty-health)
- Useful Links
- [About Us](https://www.silverandfit.com/About)
- [Terms & Conditions](https://www.silverandfit.com/TermsAndConditions)
- [Privacy Statement](https://www.silverandfit.com/Privacy)
- [FAQ](https://www.silverandfit.com/FAQ)
- [Site Map](https://www.silverandfit.com/sitemap)
## Connect
[Contact Us](https://www.silverandfit.com/contactus)
## Language Assistance
The following PDF files will open in a new window. You must have [Adobe ReaderOpens an external site in a new tab](https://acrobat.adobe.com/us/en/acrobat/pdf-reader.html) installed to view the files.
- [English](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Español](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [繁體中文](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Tagalog](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Tiếng Việt](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [العربية](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Français](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [한국어](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Русский](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Deutsch](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Kreyòl Ayisyen](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [हिंदी](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Português](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Italiano](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Polski](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [اُردُو](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [אידיש](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [বাংলা](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Ελληνικά](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Shqiptar](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
Newtab\_Icon Clicking on these links will take you away from Silverandfit.com. Silver&Fit is not responsible for any content or the privacy practices of external websites.
The Silver&Fit program is a product of American Specialty Health Fitness, Inc. (ASH Fitness), a subsidiary of American Specialty Health Incorporated. ASH Fitness complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex.
© 2020-2025 American Specialty Health Incorporated (ASH). All Rights Reserved.
Last Updated 11/2025