Blog

20+ Healthy Workout Snacks – Plant-Based Pre and Post Workout Snacks

homemade pre workout snacks on parchment paper

When I started getting serious about working out consistently and eating more plants, I realized a snack overhaul was in order. I would get in a great workout and be hungry afterward (totally normal!), yet I’d grab something quick and find myself still famished 30 minutes later. So, I created a list of healthy workout snacks to keep on hand. This list includes pre-workout snacks and post-workout snacks to keep you going all day long.

These are my own version of grab-n-go, but they are all plant based and designed to refuel me the right way.

Healthy Workout Snacks

I’ve broken down my fav snacks into a few categories so that you can grab the ones you need. Let me know below which recipes you want to try first, or if you’ve got a go-to snack for training.

Pre-Workout Snacks

When looking for fuel before a workout I focus on hydration + good carbs with a good amount of protein. I don’t want to overeat as that will slow me down, yet I know if I work out on an empty stomach, I’ll be out of gas way faster.

Healthy Pre-Workout Smoothie

The best kinds of pre-workout smoothies are filled with protein, good carbs, healthy fats. These ingredients help you stock up on energy, and keep you full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination for a pre-workout smoothie you can drink before every workout!

MAKE RECIPE

Healthy Pre workout energy boosting green smoothie with banana and protein
Vegan Protein Bars

These delicious, wholesome vegan protein bars will give you the energy get stuff done while nourishing your body with plant-based protein such as good-for-you nuts and seeds.

MAKE RECIPE

vegan protein bars for energy and fullness
Pumpkin Chia Pudding

Celebrate fall with this quick n’ easy protein-packed snack. Pumpkin Chia Pudding tastes great and is the perfect amount of sweet. Treat it like a dessert, a snack, or a light breakfast.

MAKE RECIPE

Easy Flaxseed Smoothie

This is a protein-packed, filling smoothie recipe that’s perfect for a quick lunch or post workout pick-me-up. Easily omit the date if you wanna cut back on the natural sugar.

MAKE RECIPE

flaxseed smoothie
Apple Cinnamon Baked Oatmeal

Enjoy as an easy weekend breakfast or bake at the beginning of the week for a prepped ahead week of nutritious breakfasts. This is an easily loved recipe that tastes much more gourmet than the time it takes to bake!

MAKE RECIPE

baked oatmeal recipe
Chocolate Protein Shake

Blend up a creamy, cold chocolate protein shake smoothie made with plant-based superfood protein powder for a delicious meal or snack, or before/after a workout. Includes adaptogens to help ease inflammation.

MAKE RECIPE

chocolate protein shake
Homemade Granola Bars

When you need to go the extra mile, homemade granola bars are your BFF. I grew up on Nature’s Valley bars thanks to my dad, but I wanted to make my own version using my favorite plant-based ingredients.

MAKE RECIPE

Banana Oatmeal Smoothie

Deliciously creamy, with hints of vanilla and cinnamon. This simple oatmeal smoothie is a delicious plant-based breakfast. Naturally sweet, it makes a great dessert, too!

MAKE RECIPE

dairy-free breakfast
Warm Steel Cut Oats Recipe

Spice up your breakfast routine with this yummy steel cut oats recipe. It’s got sweetness + protein to help you stay full and focused throughout the day.

MAKE RECIPE

steel cut oats recipe
Caramel Protein Shake

Plant powered protein for the win in this decadent caramel protein shake. Completely satisfying and healthy, take your next snack or dessert up a notch with this chickpea + Medjool date combo. 

MAKE RECIPE

Healthy caramel protein shake
Strawberry Vegan Muffins

My whole family adores these strawberry vegan muffins, but I definitely love them the most. These muffins bring back childhood peanut butter and jelly sandwiches in a sophisticated and more nutritious way.

MAKE RECIPE

Overnight Oats Recipe

Start your day off right with this simply amazing overnight oats recipe thats’s vegan-friendly and gluten-free.

MAKE RECIPE

overnight oats recipe
woman working out using a jump rope

Post Workout Snacks

When wrapping up a workout, I need to give my body more energy, especially focusing on protein + healthy fats to keep me full longer. Feel free to mix and match the healthy workout snacks from either list to fit what your body needs before and after a workout.

Post Workout Smoothie

This post workout smoothie has a good amount of plant protein, healthy carbs, and liquid for rehydration. This green smoothie hits all of those requirements as long as you include those chia seeds. We also highly recommend using coconut water (“nature’s gatorade”), but you can get by with regular h2o. Go ahead and enjoy this smoothie… you’ve earned it!

MAKE RECIPE

Workout smoothie with antioxidants and superfoods
Homemade Nut Butter

Nothing compares to the ultra creamy texture and flavor of homemade nut butter. Try these as an alternative to peanut butter to make sandwiches, sauces, dressings, cookies, and more. Or use as a luxurious, decadent dip for apples, pears, peaches, nectarines, pretzels, carrots, celery, or anything dip-able.

MAKE RECIPE

nut butter recipes
Avocado Caprese Salad

It’s pretty hard to top a juicy, garden fresh, still-warm-from-the-sun tomato, but this comes pretty close. Creamy avocado stands in for cheese in my Avocado Caprese Salad. We don’t think you’ll miss it.

MAKE RECIPE

avocado caprese salad
Chocolate Covered Banana Bites

Grab a friend and whip up these delicious bite-sized snacks. Chocolate covered banana bites are super easy to make, and oh so fun!

MAKE RECIPE

vegan snack recipe
Healthy Apple Donuts

These Apple Donuts have become a go-to snack thanks to how quick and easy they are to make. Get creative and have fun topping the apple rings with your favorite toppings.

MAKE RECIPE

apple donuts with toppings using fruits
Healthy Popsicle Recipe

This healthy popsicle recipe is creamy and refreshing on a hot summer day. Slightly sweet with loads of tangy fresh lime juice and plenty of creaminess from the avocado and coconut milk, it’s hard to believe these are a part of our Fresh Start Spring Cleanse …. but they totally are!

MAKE RECIPE

key lime pops
Vanilla Protein Shake

This plant-based Vanilla Protein Shake is one of my favorite recipes of all time. I love how creamy, sweet and nourishing it is— and it makes a great post workout recovery smoothie or meal replacement. 

MAKE RECIPE

The Best Vegan Yogurt

If you’re looking for a delicious recipe that is plant based, look no further. This fun, easy vegan yogurt recipe is great on its own, or turned into a parfait with the fruit compote and granola.

MAKE RECIPE

Easy vegan yogurt recipe
Epic Almond Smoothie

Start your morning with a protein fueled breakfast all wrapped up in a perfectly sweet smoothie. This almond smoothie is delicious and an easy on-the-go beverage for a busy day.

MAKE RECIPE

Pre-Made, Plant-Based Snacks

When traveling, running the Grand Canyon or fitting in exercise while on vacation, I carry pre-made snacks. Here are a few that can frequently be found in my trail pack:

What are your favorite healthy snacks? Leave a comment and let me know!

post workout snacks

Healthy Workout Snacks FAQs

What is the best snack after a workout?

The best post-workout snack should include a balance of carbs, fat and protein. I recommend blending a smoothie with fresh fruits, leafy greens and a plant-based protein powder that contains high-quality protein and healthy fats. You’ll feel refreshed as well as re-energized!

What snacks should I eat during a workout?

During a workout (especially a long run) I bring a snack with natural energy (think natural caffeine or unprocessed sugar) along with a snack that’s high in healthy fat (nuts, seeds, nut butter).

What is the healthiest pre-workout snack?

Focus on a food that will give you lasting energy, such as oatmeal or a smoothie boosted with plant-based protein powder. I don’t want to get hangry half way through my workout, yet I don’t want a heavy meal or snack before a workout either.

Take the Guesswork out of Snacking

Yes, these snack recipes are homemade and yes, you can make them ahead of time! I created a meal planner to help me take the guesswork out of healthy snacking. Within minutes, I can create a weekly meal plan with my favorite snacks and meals to stay on track. Plus, it creates the shopping list for me instantly! Win-win.

Want to try it for yourself? I’m giving you a free 14-day trial to discover the magic of Rawk the Year.

Related Articles

Back to top button