How many times have you started a workout only to realize 10 minutes into it that you’re tired and hungry? How many times has your intensity suffered because you didn't eat anything ‘good’ before lacing up? If workout snacks confuse you, look no further. This is the list you've been waiting for – here are 20 best workout snacks, complete with calorie counts.
Apples
Apples are to bananas what slow carbs are to quick carbs. To elaborate, they give you slow release energy and are therefore, great for long workouts or if your workout is an hour or more away. One standard issue red apple gives you approximately 60 calories.
Energy gels
Carbohydrate-based snacks designed mostly for endurance events, energy gels are often used by runners, cyclists and mountaineers. These come in single snack servings and since they are meant for athletes who cover long distances, are usually high on calories for the average person.
Yogurt parfait
Perfect for light to moderate workouts recovery, yogurt parfaits are just a French way of saying yogurt mixed with chopped fresh fruits. One 60 gms bowl of skimmed yogurt with one whole fruit will cost you about 100 calories. Honey or cinnamon can be great natural sweeteners at just 10-30 more calories.
Energy bars
If you have no time to keep the kitchen stocked with natural workout foods, rely on energy bars. However, be weary of the fat, carb and sugar content in these snacks. The lower and non-existent these three are, the better it is. Calories differ from brand to brand. For instance a standard granola milk bar will be approximately 120 calories.
Eggs and toast
Great as pre or post workout snacks, one or two eggs on toast will give you the perfect carb+protein fuel or recovery benefits. Two full eggs on one toast will give you about 220 calories.
Vegetable omelet
Calorie-efficient, energy-packed, and full of protein – a vegetable omelet might be just what your fitness routine is missing. Skip the egg yolks to make it even more performance-friendly. A simple omelet with a carrot and onion in with 1-2 whites will give you approximately 90 calories.
Oats
A small bowl (50-80 gms) of quick cooking oats with fresh fruits like bananas, apples or pears, makes for a good snack worth about 250 calories. This needs to be prepared with water.
Dark chocolate
A great antioxidant, dark chocolate is considered good for recovery after an especially grueling workout. Buy dark chocolate that has low to no saturated fats (esp. Trans fats) and fewer artificial ingredients. A 100gms cube is a good enough quantity. Calorie count differs from brand to brand, so check the label before buying.
Chocolate milk
Recent studies have hailed chocolate milk for its post-workout recovery inducing properties. Drink a glass (about 250ml) of chocolate flavored milk for a 150 calorie-worth post-workout snack.
Smoothies:
Yogurt smoothies help replenish your body after a workout and are great for comfort. Rely on healthy skimmed yogurt and skimmed milk, fresh fruit smoothies and you’ll be richer by approximately 150 calories.
Protein shakes
If you get all your protein requirement (from .8 to 2gms per kilo, depending on workout intensity) from natural foods, without eating in excess of your body’s daily needs, then you’re golden. If not, you need a little supplementation.
Remember that the trick to the right protein shake is research and expert consultation. Ask your doctor and fitness trainer for advice. One scoop will be anything between 100 - 150 calories, depending on contents. You could also look at raw eggs and dairy natural protein shakes, if so inclined.
Egg whites
Eggs are quintessential fitness foods. Eat them before or after a workout and you’ll be a happy fitness enthusiast. A couple of egg whites before and a couple or more after (depending on workout intensity), will serve you 40-100 calories of extreme goodness.
Avocado
Infamous as being high fat fruits, avocados deserve to be let off the hook. While it’s true that one whole avocado will give you 250-300 calories (except California avocados, which are smaller varieties), if your workout is heavy, these will be calories well spent. On the other hand, split it into two servings, and you’ve still got a great snack of about 120 calories.
Almonds and walnuts
Full of good fat richness and energy powerhouses, almonds and walnuts (about 7-12 almonds and 2-4 walnuts) can be good energy suppliers. Look to get about 200 calories from here.
Dried dates stuffed with almonds/walnuts
A nice little variation for those who eat dried dates often. Simply pit the dried date, and stuff with whole almonds or walnuts, or slivers. Each almond or walnut stuffed date will give you about 30-50 calories.
Dried dates
Similar to figs with respect to calorie counts (approximately 100-150 for about 4), dried dates are performance packed. Eat these if your workout calls for every bit of energy in your body and eat them just before the workout.
Dried figs
A great source of iron and roughage, dried figs are old age’s best kept secret. Don’t wait to hit your 50s to discover this miracle food. 2-4 dried figs are worth about 100-150 calories.
Apple slices topped with peanut butter
For those who’re avoiding processed cereals, spread the peanut butter over a few apple slices. Extra crunch and flavour guaranteed. This will cost you no more than 120 calories (lesser if it’s just 1-2 apple slices).
A slice of bread with peanut butter
Peanut butter packs an extra punch with its creamy nut butter and omega goodness. Spread a spoonful on a slice of bread and you’ve got a great pre-workout snack of about 150 calories.
Bananas
A favorite with athletes and sports people the world over, bananas are the perfect pre, during and post workout snack. One banana will give you approximately 100 calories.
