10 Quick Snack Ideas to Fuel your Workout (and the ones you should put down immediately)


credit: Flickr Creative Commons, Pieter Baert

#MoveInMay has encouraged many to get up and move more – but what kinds of foods affect that movement and why?

When setting out for your next gym session, Zumba class, CrossFit workout or Sunday morning hike, how you fuel your body should be top of mind – it can make all the difference between powering through in those final moments or bonking early on.

Beware of these food fads before your workout

The growing fad of supplement shakes, energy drinks, gels and goos which not only contain ingredients like added sugars, sugar substitutions, and copious amounts of caffeine, but have widely been touted as a means of getting that “surge” of energy that promises to help you through a big workout.  Popular tags and communities on Instagram, like #fitfam and #fitspo, have made it all too easy to lose sight of nutrition best practices – crowd-sourced opinions can be a dangerous thing when your health is at stake. (mmmmm….steak)

Another popular opinion is that there are a prescribed amount of calories one should aim to fuel their bodies with. From this angle, our complex bodies have been reduced down to sheer math regarding nutrition, reasoning that “calories in, are calories out.” When it comes to reaching optimal health, this couldn’t be further from the truth.

The quality of your food matters.

Ben Greenfield, coach, author, speaker, ex-bodybuilder and Ironman triathlete, puts it best: “In reality, nutrients matter far more than calories, and nowhere is this more true than in exercising individuals. When the focus is on calories, everything becomes about the numbers rather than the nutrition – and you can easily end up missing key vitamins and minerals.”

Accessing nutrient-dense, unprocessed foods to fuel your workouts can provide you with the energy you need to take that flying trapeze class you’ve always dreamed of.

10 quick snack ideas to fuel your workout 

There are a multitude of ways to fuel your workouts, as every person is different with different goals and outcomes in mind. When it comes to performance, we also strive for the balance of health, so here are some of our suggestions that can help with basic fueling, promote good brain, hormone, and gut health, and they taste pretty great. (Would we ever steer you wrong there?)

  1. Quick smoothie: almond milk/water, spinach, 1/2 a banana + almond butter
  2. Cucumber slices dipped in tahini sauce
  3. Hard boiled eggs + cherry tomatoes  dipped in hummus
  4. Cottage cheese topped with blueberries + slivered almonds
  5. Chicken breast + a small sweet potato + peanut butter
  6. Tangerine + brazil nuts
  7. Greek yogurt sprinkled with pistachios and blackberries
  8. Nitrate-free deli turkey meat + red bell pepper strips dipped in guacamole
  9. Ground turkey burger patty topped with avocado
  10. Wild salmon salad and celery sticks
  11. Chicken salad in lettuce wraps

How WellnessFX Can Help

Here are 6 Tips to Help you #MoveinMay.

For another piece about food and fuel, check out “6 Protein Bar Trends (and What to Look Out For In Yours).”

To check where your biomarker levels are to get an overview of your current health, we recommend a blood test – it’s the best, data-driven way to see if the supplements, medication, and lifestyle changes you’re making are having a positive impact.

Get a blood test

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.