Athletes’ dietary habits, such as diet quality and the
coverage of nutrient needs, are associated with athletic performance and
muscle recovery. According to research data, meals consumed around exercise play a particularly important role
in athletes’ progress (body composition, endurance), meaning meals consumed before and after exercise/training.

Within the framework of a balanced diet, the goal is often to combine 2 or 3 macronutrients in each meal: proteins (cheese), carbohydrates
 (rusks), fats (nuts). However, regarding the fat content of pre-
and post-workout snacks, scientific data on their possible benefits are limited. It is therefore understood that snacks consist mainly of
proteins and carbohydrates. Of course, the proportion of each ingredient in the snack
depends on its purpose (to provide energy before or replenish energy after),
as well as on training characteristics such as: time, duration, type (aerobic or
muscle strengthening).

Pre-workout snack 

The snack before exercise (pre-workout or pre-exercise) aims to provide sufficient energy to the athlete, so they can perform the workout in the best possible way without feeling discomfort (hunger or excessive fullness). Also, the pre-workout snack interacts with recovery time and may include carbohydrates (crispbread, fruit, breadsticks) and proteins (yellow cheese, cottage cheese). The proportion of each macronutrient is, in practice, related to the time remaining until the workout. A snack that contains only carbohydrates (fruit, breadsticks, bread with honey) can be consumed even 60’ before exercise. On the other hand, when it contains proteins and/or fats (e.g. toast, nuts), it is recommended to be consumed at least 120’ before exercise. 

You can try: 

1. Wholegrain crispbread with yellow cheese < 18% and 1 seasonal fruit
2. Rice cakes with 4% cottage cheese, cinnamon and honey
3. Wholegrain toast with yellow cheese < 18% and cherry tomatoes
4. Homemade rice pudding (or store-bought with stevia) and 6 unsalted raw almonds 
5. Protein bread (store-bought) with 100% peanut butter and honey 
6. Homemade cheese bread or cheese pie with low-fat cheeses < 18% (e.g. white cheese 12%, anthotyro)

➡ Special case: Morning workout e.g. 07.00 - 08.00

When the pre-workout snack is the first meal of the day, we aim to consume a quick snack consisting mainly of carbohydrates, so that it gives us enough energy, without causing a feeling of discomfort. 

You can enjoy the following:

1. 1 small banana
2. 1-2 tbsp raisins / cranberries
3. Homemade banana cake
4. 1 sugar-free cereal bar (store-bought or homemade)
5. 3-4 sugar-free breadsticks or rice cakes
6. 1-2 sugar-free biscuits 

Post-workout snack 

The snack after exercise (post-workout or post-exercise) aims to replenish proteins and muscle glycogen, which has been reduced and/or depleted (e.g. in high-intensity workouts > 60’) during exercise. It is recommended to contain proteins (egg, yellow cheese, yogurt) and carbohydrates (fruit, cereals, breadsticks) with a higher proportion of proteins. Additionally, it is beneficial to be consumed within 60’ of completing the workout, because during this time period the maximum rate of muscle tissue synthesis and muscle glycogen storage (“fuel” of the muscles) is observed.

You can try:

1. Strained yogurt 2% with seasonal fruit
2. Boiled egg with cottage cheese 4% and sugar-free breadsticks
3. Whole wheat tortilla with anthotyro cheese and boiled egg
4. Whole wheat tortilla with cottage cheese and smoked salmon
5. Omelet in a non-stick pan with 2 eggs, 1 egg white, yellow cheese < 18% and toast
6. Whole wheat toast with yellow cheese < 18 % and 1 glass of kefir
7. Smoothies with banana, 1.5% cow’s milk and 1 scoop of protein
8. Protein pudding with 1 banana
9. Ready-to-drink protein beverage or yogurt (store-bought) 

➡ Special case: Fasting & vegan diet

We aim to cover protein needs while enjoying snacks with alternative protein sources such as:

1. Smoothies with banana, high protein almond drink / soy milk and 1 scoop of plant protein (e.g. pea, rice)
2. Protein bar with plant protein and dates or stevia (store-bought or homemade)
3. Protein bread (store-bought) with hummus and tofu (soy product)
4. Soy yogurt with 1 seasonal fruit and maple syrup

It is clarified that for the precise calculation of quantities and consequently the macronutrient composition (percentage of proteins and carbohydrates) of the snack, a personalized approach is required in which we need to know: the goal (weight loss or muscle mass gain) of the athlete and the characteristics of the training.

Reminder: Of course, we remember hydration! We consume water and/or a drink with electrolytes during, as well as after, training! This is an extremely important reminder, especially when the workout is prolonged (>60’) or takes place in high temperatures!