These are some tips on pre- and post-workout snack to go along with our exercise themed session.  Remember, the timing of your snacks is also important.

We recommend these snacks if you have exercised 60 minutes or longer in one session.

Pre-workout snacks

The ideal time to eat is between 30 minutes to three hours before your workout.

Examples:

Snack: A medium apple or pear with 1 tablespoon of nut butter or 1 cheese stick

Snack: ¾ cup of Greek yogurt with 1 tablespoon granola and ½ cup of berries

Snack: 1-2 unflavored rice cakes topped with 1 tablespoon of nut butter

Post-Workout Snacks

It is important to eat soon after your workout.  If you aren’t able to eat a full meal right away, have a snack within 20 minutes of your training, then a full meal 3 to 4 hours later.

Examples:

Snack: 1 cup of milk

Snack: 1 slice of whole wheat toast or ½ sliced banana with 1 tablespoon of peanut butter

Snack: 2 graham crackers with a tablespoon of peanut butter

Snack: 1 to 2 hardboiled eggs with a slice of whole wheat toast

Resources:

• Adapted from “What A Registered Dietitian Says You Should Eat Before And After A Workout”. http://www.self.com/story/what-a-registered-dietitian-says-you-should-eat-before-and-after-a-workout
• Nutritional management of the Bariatric Athlete: http://bariatrictimes.com/nutritional-management-of-the-bariatric-athlete/