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Pre-workout or After workout snacks : what do I really need ?
- Virginie Gloor
- May 2, 2023
- 3 min read
It's important to fuel your body with the right nutrients before and after exercise to optimize your performance, recovery, and overall health. Here's what you need to know about pre-workout and post-workout snacks.
Pre-Workout Snacks
Pre-workout snacks are meant to be consumed about 30 minutes to an hour before exercise to provide energy and enhance performance.
The timing of the snack depends on the individual and the type and intensity of exercise. Here are some general guidelines:
For low to moderate intensity exercise lasting less than an hour, you may not need a pre-workout snack. However, if you feel like you need a boost of energy, a light snack can help. Choose something that's easy to digest and contains mostly carbohydrates, such as a banana, a slice of toast with honey, or a small smoothie made with fruit and yogurt.
For high-intensity exercise lasting more than an hour, a pre-workout snack is recommended to help you sustain energy levels throughout the workout. Aim for a snack that contains a balance of carbohydrates and protein, such as a peanut butter and jelly sandwich, a protein bar, or a smoothie made with fruit, protein powder, and almond milk.
Post-Workout Snacks
Post-workout snacks are meant to be consumed within 30 minutes to an hour after exercise to replenish energy stores, repair muscle tissue, and enhance recovery. Here are some general guidelines:
For low to moderate intensity exercise lasting less than an hour, you may not need a post-workout snack. However, if you feel hungry or want to optimize recovery, choose a snack that contains mostly carbohydrates, such as a piece of fruit, a granola bar, or a small serving of yogurt with fruit.
For high-intensity exercise lasting more than an hour, a post-workout snack is recommended to help you recover and prepare for your next workout. Aim for a snack that contains a balance of carbohydrates and protein, such as a turkey and cheese wrap, a smoothie made with fruit, protein powder, and almond milk, or a bowl of oatmeal with nuts and fruit.
Recipes ideas
Here are some recipe ideas for pre-workout and post-workout snacks:
Pre-Workout Snacks
Banana and almond butter toast: Toast a slice of bread and spread almond butter on top. Slice a banana and arrange on top of the almond butter.
Strawberry banana smoothie: Blend 1 cup of frozen strawberries, 1 banana, 1/2 cup of Greek yogurt, and 1/2 cup of almond milk.
Peanut butter and jelly sandwich: Spread peanut butter and jelly on two slices of bread and sandwich together.
Post-Workout Snacks
Greek yogurt with fruit and granola: Mix 1 cup of Greek yogurt with a handful of mixed berries and top with a sprinkle of granola.
Chocolate banana protein smoothie: Blend 1 banana, 1 scoop of chocolate protein powder, 1 cup of almond milk, and ice.
Turkey and cheese wrap: Spread hummus on a whole-grain wrap, top with turkey slices, cheese, and lettuce, and roll up.
Is there a difference between vegan protein shake and the other one ?
You may have chosen to use vegan protein shake if you are vegetarian or due to some intolerance.
Here are some factors to consider:
Protein source: Vegan protein shakes typically use plant-based protein sources, such as pea protein, hemp protein, soy protein, or brown rice protein. Standard protein shakes often use animal-based protein sources, such as whey protein or casein protein. The protein source can affect the amino acid profile and digestibility of the protein.
Amino acid profile: Some plant-based protein sources may have lower levels of certain essential amino acids compared to animal-based protein sources. However, by combining different plant-based protein sources, such as pea protein and brown rice protein, it's possible to create a complete amino acid profile that is comparable to animal-based protein sources.
Digestibility: The digestibility of protein can vary depending on the source and processing method. Some plant-based protein sources, such as pea protein and rice protein, may be less digestible than animal-based protein sources, such as whey protein. However, some plant-based protein sources, such as soy protein, are highly digestible.
Other nutrients: Vegan protein shakes may contain other nutrients, such as fiber, vitamins, and minerals, that are not typically found in standard protein shakes. These nutrients can provide additional health benefits.
Personal preference: Ultimately, the choice between vegan protein shakes and standard protein shakes may come down to personal preference, dietary restrictions, and ethical considerations.
It's important to choose a protein shake that meets your individual needs and preferences. If you're not sure which type of protein shake is right for you, you can contact me for personalized advice.
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