Isn't it the worst when you go into a workout feeling sluggish and weak, or finish a workout and feel completely depleted?  My name is Izzy--I am a POPFLEX POWERGIRL and registered dietitian. Registered dietitians are THE food and nutrition experts who help translate nutrition science into practical applications for healthier living! I wanna give you some snack ideas that will help maximize your workout and promote recovery. 💪

When it comes to exercising, good nutrition is important before AND after the workout session. Protein and carbohydrates are the 2 macronutrients responsible for fueling your muscles and helping with post-workout recovery. In addition to what you’re eating, proper timing and the amount of food consumed are important aspects to consider. Here are some easy guidelines if you are doing a moderate, 30-minute workout.

Before your workout 🍌

Carbohydrates are your friend (yes, friend!) as they are the main fuel source for your muscles. Pair your carbs with some protein to help optimize muscle performance. In order to prevent stomach discomfort, consume a snack or small meal 30 minutes-3 hours before your workout. Some quick snack ideas:

Granola Bar

(I personally love KIND snack bars and Larabars).

Greek yogurt

½ cup oatmeal with fruit

Peanut butter and banana sandwich*

A piece of fruit or crackers* with 1 Tbsp nut butter


After your workout 🍞

Protein is the main macronutrient to help your muscles recover, repair, and rebuild. Add some carbs to help replenish glycogen storage (glycogen = storage form of carbohydrates, found mostly in our muscles and liver). A helpful tip is to consume a ratio of 3:1 carbs to protein. For example, 1 cup of chocolate milk has about 26 g carbs and 8 g protein. Many experts recommend eating within 45-60 minutes of completing your workout. Some quick snack ideas:

1 cup low fat chocolate milk

1 slice toast* with 1 Tbsp nut butter or 1 hard-boiled egg

Carrot/celery sticks and crackers* with ¼ cup hummus

Tuna and crackers*

*I like to recommend whole grains when it comes to breads or crackers. Sprouted breads are also delicious!

Remember that these are just general, quick guidelines! If you are working out intensely for greater than 45 minutes or doing heavy weight-training, your calorie and macronutrient needs will be higher. Please consult a registered dietitian or healthcare professional for further advice. And don't forget to drink water before, during, and after exercise to stay hydrated! 

What is your go-to pre or post-workout snack?

This blog post was written by POPFLEX POWERGIRL Izzy, a registered dietitian. Follow her @pinkerbel on Instagram!


I love to have banana with nut butter before my workout but lately I have to work out as soon as I wake up (6am) or just before going to bed (9:30-10pm) and I don’t feel like eating before my workout in the morning and not sure how good is to eat right before goi g to bed. any ideas of what I can to not feel all weak?

— Sofy