Pre- and Post-Workout Snacks

Before a workout:

• 1 single serving pack of dried fruit
• 1 fruit-flavored Greek yogurt (look for one that has 20 grams of sugar or less)
• Skim latte (12 ounces)
• 1/2 cup quinoa
• 1 bag of apple chips
• 1 bag of popcorn
• Yogurt parfait: 1/4 cup of granola, low-fat vanilla yogurt, 1 cup of berries
• 2 rice cakes with 1 Tbsp almond butter and 1 tsp honey
• Oatmeal with apricots
• Fruit smoothie with fat-free Greek Yogurt and a mixture of your favorite berries or other in-season fruit
• Hummus and pita chips
• Apple slices with Maple-Cinnamon Peanut Butter Dip

Post Workout:

• 1 protein bar with 10 or more grams of protein
• 100 calories worth of pistachios (about 28 nuts) and a piece of fruit
• 1/2 cup low-fat cottage cheese with 1 tsp cinnamon and vanilla extract, 2 tablespoons slivered almonds
• 6 oz low-fat Greek yogurt, 1 tablespoon peanut butter, 1/2 cup of berries
• Protein smoothie: 1.5 cups almond or soy milk, 1 scoop vanilla whey protein powder, 1 tablespoon almond butter, 1 banana
• Supercharged smoothie
• 1 glass of low-fat chocolate milk
• 1 hard-boiled egg and a handful of mixed nuts
• 2 rice cakes with 1/4 cup low-fat cottage cheese, tomato slices
• Turkey-Pepper Roll-ups: wrap sliced turkey around a few bell pepper sticks
• Chocolate protein pudding

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