The 20 best snacks before and after training

Like every strength athlete, you've probably been faced with the difficult decision of what to eat before or after a workout to provide your body with a little energy or to fight the first hunger after a workout. Since this problem is not new and often serious, we would like to present you the 20 best snacks that you can eat before and after training.

Pre-workout snack 1 - Yogurt parfait

All you need to make a serving of this protein-rich, energy-packed treat is a quarter cup of Greek yogurt, a good 50 grams of whole grain cereal, and a few strawberries. You can prepare it in no time at all by alternating thin layers of yogurt and whole grain cereal in a small glass and garnishing it with strawberries. If you like it a little sweeter, you can also add a little sweetener/stevia to the yogurt.

Pre-Workout Snack 2 - Fruity protein smoothie

If you like it fruity, this fruity smoothie just before the workout is exactly the right booster for you. All you need is 30 grams of Whey protein powder, some water and about 100 grams of fruit of your choice. Put all the ingredients in a blender and blend until you get a creamy consistency. When choosing the protein powder, however, you should make sure not to go for too extravagant flavors.

Pre-Workout Snack 3 - Oldschool snack

Oatmeal and hard-boiled eggs are true classics among snacks. So why not combine the benefits of both products? So before your workout, treat yourself to a serving of about 50 grams of oatmeal and two hard-boiled eggs. This combination will give you both high-quality protein and a sufficient amount of carbohydrates to complete an intense workout.

Pre-Workout Snack 4 - Vegetable omelet

If we're talking about eggs, the good old omelet can't be missed. Take three eggs of medium size, break them and whisk them together with salt, pepper and some fresh chives in a bowl. You can now cook this base together with chopped vegetables of your choice in a pan. Let your creativity run wild.

Pre-workout snack 5 - Spinach salad

For this salad, it is best to use fresh spinach leaves, which you rinse briefly under running water after plucking and then place in a bowl with various vegetables of your choice. Finally, cut two to three hard-boiled eggs and add them to the bowl along with a little salt, pepper and olive oil.

Pre-workout snack 6 - Sweet cottage cheese

Grainy cream cheese does not necessarily have to serve as a savory spread, but can also be combined with some fruits to make a delicious dessert. For example, the combination of cottage cheese with fresh pineapple tastes excellent.

Pre-Workout Snack 7 - Peanut Butter Banana Toast

Nothing gives you more power before a workout than peanut butter and banana toast. Instead of conventional products, however, you should opt for whole-grain toast and unsweetened peanut butter.

Pre-workout snack 8 - Egg toast

A much heartier version is egg toast. All you need are two hard-boiled eggs, cut them into even slices and drape each on a slice of whole-grain toast. To add some micronutrients, garnish the toast with a few slices of tomato or cucumber.

Pre-workout snack 9 - Oatmeal snack

Oatmeal doesn't have to be boring. Simply combine 60 grams of crunchy oatmeal with a good 20 grams of nuts as well as some fruits of your choice and you get an extremely energy-rich snack that will enable you to perform at your best during training.

Pre-workout snack 10 - Granola bar

Okay, we're actually making it pretty easy for ourselves with this tip, but muesli bars are an excellent way to fuel up on energy for your workout. Of course, you shouldn't go for the next best chocolate-covered sugar bombs, but rather fiber-rich varieties that are largely free of added sugar.

Post workout snack 1 - Chunky Monkey Shake

If you're looking for an alternative to traditional post-workout shakes, then the Chunky Monkey Shake might be for you. Pour 200 milliliters of low-fat milk into a blender and add a banana and a large teaspoon of unsweetened peanut butter. To make the shake a little creamier, you can also add a handful of ice cubes.

Post workout snack 2 - Pita bread with hummus

This snack is very simple, but that does not mean that it is less tasty. The only challenge is to find the chickpea dip in the supermarket. However, you should find it on the Internet at the latest.

Post workout snack 3 - Crispy cottage cheese

Take a cup of grainy cream cheese and stir in a good 50 grams of whole grain cereals. Add a teaspoon of wildflower or forest honey to round out the flavor. The result is a sweet protein- and carbohydrate-rich snack that helps your body replenish glycogen stores.

Post workout snack 4 - Beef with pumpkin

If you want to have a really substantial snack after your workout, you will need about 200 grams of lean beef and 250 grams of butternut squash. Chop the meat and vegetables into equal pieces and fry them in a pan with half an onion. Then season the dish with salt, pepper, chilli powder and a little garlic before deglazing the beef and pumpkin mixture with 150 milliliters of clear vegetable stock.

Post workout snack 5 - Rice cakes with a difference

You're probably tired of eating dry rice cakes after a workout. However, they will be much tastier if you coat them with unsweetened peanut butter and sprinkle a few raisins on top. But make sure you use whole grain rice cakes.

Post workout snack 6 - Apples and cheese

Well, this combination once again seems to be quite out of the air. However, the simple rule also applies here: food must first and foremost work. So don't be afraid to treat yourself to an apple after your workout and then eat 100 grams of your favorite cheese, because while the cheese provides you with valuable protein, the apple guarantees that your micronutrient intake is not neglected.

Post workout snack 7 - Muesli

A bowl of muesli is undoubtedly one of the absolute perennial favorites when it comes to replenishing energy stores after a workout. So take your favorite whole grain muesli (without sugar and artificial additives) and combine it with milk and some fruits.

Post workout snack 8 - The classic post-workout shake

To supply your body with all the nutrients it needs after a hard workout in the shortest possible time, there is hardly a more effective means than a post-workout shake, which is composed of Whey protein and a quickly digestible carbohydrate source. For the optimal nutritional composition, use 0.5 grams of Whey Protein and 1 gram of maltodextrin per kilogram of body weight.

Post workout snack 9 - Trail mix

Trail mix is not only good for cognitive performance, but also provides exhausted muscles with valuable nutrients, so the mixture of nuts, seeds and raisins is also perfect for the first hunger after a workout.

Post workout snack 10 - Green power shake

Last but not least, we'd like to introduce you to a rather unusual post-workout snack that's bursting with valuable micronutrients. All you need is a large blender, which you fill with kale, celery, cucumber pieces, hemp seeds, a little water and algae and coconut oil. After you've blended everything well, you'll have a true electrolyte bomb that pairs perfectly with hearty yet protein-packed snacks like hard-boiled eggs.