Our Top 5 Healthy Snacks Pre & Post Workout



The body builds muscle and recovers 24 hours a day, not just while you are working out. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can. These fueled snacks will help you get you over the line!

Here are our top 5 favorite PRE workout snacks

  1. Rice Cakes

    If you are gluten free or not that big on toast, rice cakes topped with a quarter of avocado or hummus and fresh tomato will do the job – doesn't get much easier than this.  This low in fat snack provides carbs and healthy fats to give that extra fuel you need for your workout. 

  2. Eggs in an avocado

    avo egg

    Slice your avocado in half and scoop out the center (just enough for the egg to sit snug inside) and then put on a baking dish pop them into an oven at 220 degrees for 15-20 minutes. So good. We think it’s egg-sellent! 

  3. Apple and butter

    The classic apple-and-peanut-butter combo if you're in a rush or a pear with 1 tablespoon of nut butter. If you want to get all fancy, try adding some Greek yogurt and cinnamon to the nut butter for extra creamy goodness!

  4. Whole Wheat Toast with Sliced Banana and Cinnamon

    When it comes to workout time carbs are your BFF. This combo gives you both, complex and simple ones so that the release of energy during your workout is slow and steady. Complex carbs will keep your motor nicely humming along, while the banana adds an extra kick of energy. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function. 

  5.  Greek Yogurt with granola and berries

yogurt berries

By adding granola or fruit to your Greek yogurt gives your snack a satisfying crunch as well as a  much-needed dose of carbs for your workout. ¾ cup of Greek yogurt with 1 tablespoon (low or no sugar) granola and ½ cup of berries.

These are simple and effective ways to boost your metabolism and help with muscle recovery.          

Incorporate one of these snacks into your regime before your next workout – and Viola! It’s that SIMPLE!


We’ve all been there, post workout leaves you ravenous. You want to devour the entire menu, paper included.  As Vanilla-Ice would say, STOP, COLLABORATE AND LISTEN.  It’s important to know training isn’t effective without a healthy eating plan.

We’re here to help you:


Let’s start with the 2 major nutrients that are important to consume post training!

  • Carbohydrates

  • Protein


Whilst training we deplete these energy stores and it is important to replenish them in our post workout meal in order to enhance recovery, restore glycogen stores, increase muscle growth (protein synthesis) and decrease muscle protein breakdown.

Our Top 5 favourite foods to eat post training:

  1. PROTEIN POWDER-  Easily accessible and convenient, this is beneficial to your body as solid food takes more time to digest and break down the protein and send it to the muscles whilst protein shakes only takes about 30mins to reach the muscle after digestion. This will leave you full and satisfied.

  2. BLUEBERRIES – Not only is this an aphrodisiac it is also a healthy carbohydrate, rich in antioxidants and anti-inflammatory properties that makes for a great recovery food.

  3. SWEET POTATO – Not only is this delicious but it’s a healthy carbohydrate which high in Magnesium, which is a relaxation and anti-stress mineral. This is necessary for health arteries, blood, bone, heart, muscle and nerve function.

    It has a high dose of Vitamin B6, which helps reduce the chemical homocysteine in our bodies (Homocysteine has been linked with degenerative diseases including heart attacks), Vitamin C & D. Not only does it help ward off cold and flu viruses it also plays an important role in digestion, blood cell formation and bone and tooth formation. Vitamin D plays an important role in our energy levels, moods and helps to build healthy bones, heart, nerves, skin and teeth and supports the thyroid gland.

  4. BANANA – A fast acting carbohydrate, high in potassium which is easily depleted from sweating during workouts.  Bananas may help in weight loss. They are low in calories, high in nutrients and fibre and may have appetite-reducing effects.

  5. LOW FAT GREEK YOGHURT- With little to no sugar, this is a light way to hit both protein and carbohydrate replenishment and can be mixed in with so many other options to create a delish post workout meal!  Greek yogurt is an extremely beneficial food for one’s health, as fermented milk it is a natural source of probiotics, helping to maintain a healthy gut and immune system.

Our Top 5 favourite WAYS to eat these foods:


Banana provides a good amount of High Glycemic carbohydrates that means they provide quick release of energy to the body. It is also rich in potassium and magnesium that promotes recovery post training. A hit of chocolate protein powder to promote muscle synthesis and repair and it’s easy to get down after a workout!

-1 x scoop of chosen Protein powder
-1 x Frozen Banana

Throw all the ingredients into a blender and there you have it!

banana smoothie


This is another quick and easy food combination to hit all nutrients post training including magnesium. It is perfect for morning or evening trainers!

-Low Fat Greek Yoghurt
-Topped with Banana slices, Or Berries
-A drizzle of organic honey


Protein Oats, perfect for the morning trainers and a great way to get good hit of delicious carbs and protein at the same time! It’s also quick and easy!

-Blend ½ cup of oats cooked with water or Almond milk.
-1 Scoop of your chosen protein mixed in.
-Top with blueberries.


A good one if you are hungry for a decent and clean meal!

-Boiled and mashed sweet potato served with grilled Chicken breast and vegetables for a complete and clean meal!


The best for a post workout clean treat and a great meal to it all nutrients in one go!

-4 egg whites
-½ cup oats
-½ cup cottage cheese
-1/8th teaspoon baking powder
-½ teaspoon vanilla extract

MIX: Place all ingredients into a mixer. Run everything through the blender on medium low speed until very well mixed.

COOK: Using a small non stick fry pan,  heat to a high heat. Add pancake mix into small circles, or desired size.

Once starting to brown,  flip and cook another minute or two on the other side- till cooked through and not runny in texture.

Once cooked, a delicious add on top is Coconut Yoghurt, maple syrup, blueberries or raspberries. The options are endless, but keep it healthy!


Enjoy them our way, or your way- but feel free to share among the tribe and send us how you enjoy these post workout snacks.

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