Pre & Post-WERKout Snacks

Pre-WERKout Snacks

Ask yourself:

• Have you had a full meal within the last 2 hours?
• If not, consider a small snack about 60 mins before activity.
• 15 G carbs + 5-10 G protein.

Ideas:

• Apple with nuts or nut butter
• 3/4 c of grapes + string cheese
• hummus cup with carrots and grapes
• cottage cheese cup with 1/2 c fruit
• Siggi's or Chobani low-sugar yogurt

Post-WERKout Snacks

Ask yourself:

• Am I eating a meal within the next hour?
• If so, hold out on a snack and replenish with electrolyte water (example, NUUN, Gatorade Zero, Propel)

How long was your workout?

• < 30mins, you don't need a snack
• > 60 mins of cardio/resistance, HIIT, replenish with 15-20 G of carb + 5-10 G of protein

Ideas:

• Whole Grain Bread (Dave's Killer) + peanut butter
• Siggi's yogurt + 1/4 C of nuts/seeds mix
• 3/4 C of plain Greek yogurt + 1 C fruit + 1 TB of peanut butter or cocoa powder for flavor