7 Healthy Snacks to Fuel Up Before Your Workout


If you’re trying to lose weight, you should skip that pre-workout snack, right? Wrong! Just as your car can’t run without gas, you’re body won’t perform as efficiently without food for “fuel.”

Carbohydrates are your body’s main source of energy during exercise. But choosing simple carbs, like fruit juice or refined grains, will cause your blood sugar to quickly spike and then fall, leaving you feeling sluggish. For steady, long lasting energy, fuel up with a snack that includes a source of carbohydrates and protein. Add a serving of fruits or vegetables for an added nutrient boost.

Try one of these Top 7 Healthy Snacks to Fuel Your Next Workout: 

  • Half a peanut butter and banana sandwich

Spread 1 tablespoon peanut butter on 1 slice of whole grain bread. Top with half a small banana, sliced.

Calories: 210, Carbohydrates: 27 grams, Fat: 9 grams, Protein: 8 grams

  • Nonfat Greek yogurt with low-fat granola

Top one 6-ounce container nonfat Greek yogurt with 1/4 cup low-fat granola (such as Back to Nature®)

Calories: 230 Carbohydrates: 35 grams, Fat: 1 gram, Protein: 19 grams

  • Trail mix made with nuts and dried fruit

Combine 2 tablespoons natural raw almonds, 2 tablespoons pumpkin seeds and 2 tablespoons dried cranberries

Calories: 240, Carbohydrates: 18 grams, Fat: 17 grams, Protein: 9 grams

  • Whole grain cereal with skim milk and fresh berries

Top 1/2 cup whole grain oat cereal (such as Cheerios®) with 1/2 cup skim milk and 1/2 cup fresh raspberries

Calories: 130, Carbohydrates: 24 grams, Fat: 1.5 grams, Protein: 7 grams

  • A glass of chocolate milk

Serve up one (8-ounce) glass ice-cold low-fat chocolate milk

Calories: 150, Carbohydrates: 22 grams, Fat: 2.5 grams, Protein: 8 grams

  • Hard-boiled egg, whole grain crackers and a tangerine

Enjoy a hard-boiled egg with 1 ounce whole grain crackers (such as 6 Triscuits®) and a tangerine

Calories: 250, Carbohydrates: 32 grams, Fat: 10 grams, Protein: 10 grams

  • Mini pita with hummus and tomato

Spread 2 tablespoons hummus over one mini (4-inch) pita and top with 1 plum tomato, sliced.

Calories: 170, Carbohydrates: 24 grams, Fat: 6 grams, Protein: 5 grams

Remember to stay hydrated by drinking plenty of water before, during and after a workout, and don’t forget to fuel up with carbohydrates and protein.

What are your favorite ways to exercise and be active in the summertime? Share your workouts with us in the comments here or via Twitter @emeals.

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