We’ve all been there: you’ve packed your bag, donned your favourite activewear and are just lacing up your trainers when your tummy begins to rumble. You want a snack that’s going to fill you up and help you get through your weights session without holding you back – and you need it fast.

Whether you’re a seasoned gym-goer or are just starting out, you’ll know how important fuelling your body can be when it comes to exercise. But between big meals, finding the right snack that’s going to tick all your boxes and help your body prepare or recover from a workout isn’t always easy.

The type of snack you’re looking for will also vary depending on whether you’re feeling peckish pre- or post-workout and the kind of workout you’re aiming to do. So, to help you navigate these snack-related dilemmas, we asked Kunal Makwana, PT, nutritional advisor and founder of KMAK Fitness to share his expertise. 

While you should make sure to eat your last big meal a couple of hours before you work out, you can enjoy a snack a little closer to the action. For Makwana, the sweet spot is about 30 minutes prior.

The best snacks to eat before strength training

Because strength training requires less movement than more cardio-focused forms of exercise, you can get away with something a little more substantial.

“Before a strength training session, you want a combination of carbs for energy and a little bit of protein to prime the muscles,” Makwana says.

Some ideas include:

• A banana with a small spoonful of almond or peanut butter
• Greek yoghurt with honey or a sprinkle of granola
• A slice of whole-grain bread with lean turkey or chicken
• A protein bar with a good balance of carbs and protein
• Oatmeal with berries and a scoop of protein powder

The best snacks to eat before running

Running uses up carbohydrates like nobody’s business, so you want to focus on getting in as much of the nutrient as possible. “You also want easily digestible snacks to prevent gastrointestinal distress,” Makwana adds.

Some ideas include:

• A banana or an apple
• A slice of bread with honey
• A handful of pretzels or salted crackers (helpful for sodium replenishment)
• A granola bar or energy bar low in fats and fibres (since these can cause stomach issues during the run)     

While you might not feel like eating soon after exercise (especially if you’ve been on a long run), having a snack can be a good way of helping the body to recover quickly.

This means that for both strength training and running, it’s a good idea to eat something within two hours of finishing your workout. 

The best snacks to eat after strength training

After a strength training session, you want to ensure your body has the right nutrients to heal the microtears in your muscles and build back stronger.

This means prioritising protein, Makwana explains, along with “some carbs to replenish glycogen stores”.

Some ideas include:

• Protein shake with a blend of protein and carbs
• Chicken or turkey sandwich on whole grain bread
• Quinoa salad with veggies and lean protein (egg, tofu, turkey)
• Greek yogurt with berries and a sprinkle of chia seeds
• Cottage cheese with fruit and honey

The best snacks to eat after running

While you want a snack with more carbs than protein after a run, you should still try to factor in a bit of protein to help aid any muscular repair.

Makwana explains: “Post-run, you’re looking to replenish glycogen stores and provide protein to repair any muscle breakdown.”

Some ideas include:

• Chocolate milk (a great blend of protein and carbs)
• Peanut butter sandwich on whole grain bread
• Fruit smoothie with protein powder
• Bagel with cream cheese or peanut butter
• Electrolyte-replenishing sports drinks (especially after long, sweaty runs), or coconut water with a pinch of salt

Images: Getty