Everyday Health follows strict Snacks for prolonged workouts guidelines to ensure the accuracy of Snacks for prolonged workouts fod, outlined in our editorial policy. Per 2 slices worjouts with 2 Wokrouts peanut workoutw and 1 small banana: calories, These snack ideas offer the right combination of workouta and carbohydrates for your prolongfd needs:. Snacks for prolonged workouts a slightly Snacks for prolonged workouts snack Potassium and detoxification further in advance Snack your workout, you can add some hummus or peanut butter to your pretzels or crackers, or instead eat a cup of yogurt or half a turkey sandwich. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts. Eating a balanced diet and being smart about snacking can help you stay fueled throughout your workouts. This blogger makes a homemade version of the Mediterranean dip with a cauliflower base making it lower in calories than the regular chickpea -based stuffbut feel free to grab prepackaged hummus and baby carrots at the store.

Snacks for prolonged workouts -

Whether you eat before or after your workout, you should aim for up to 45 grams of carbs to provide energy, and 6 to 15 grams of protein to build muscle. Here are the 20 best workout snacks to keep you fueled and energized.

Click here to sign up for our FREE Recipe Of The Day newsletter! Slice open pitted Medjool dates a large, sweet variety of dates and slide a half-tablespoon of nut butter inside. The fiber in dates helps keep your blood sugar from spiking and stabilizes your energy levels, Kenney says. Stick a couple in a zip-top bag and stash them in your gym bag for your afternoon workout, or leave them on your nightstand for a quick snack before you head out for a morning run, Scritchfield recommends.

MORE: 25 Things You Can Do With Peanut Butter. Crave something more savory than sweet? And yes, include the yolk—it contains crucial amino acids that aid in muscle repair, Kenney says. Sprinkle the whole thing with chives for extra flavor. Some prepackaged snack bars are about as healthy as a giant candy bar.

For more healthy store-bought snacks, check out our Cleanest Packaged Food Award winners. About a quarter-cup of any dry-roasted nut provides just the right amount of protein and good-for-you fats. MORE: 7 Eating Mistakes Making You Gain Weight. Spread the mixture in an 8x8-inch glass container and store in the fridge.

Cut into thirds to fuel three to minute workouts. Get more super healthy ideas with these 10 vegan recipes for a more plant-based you.

Another key feature of a workout snack: It should be easy on your stomach. If solid food upsets yours, try a liquid option. Stir a scoop of your favorite vanilla protein powder into OJ or cranberry juice for a no-blender-needed smoothie, Kenney says.

Not a fan of powder? Check out these 10 powder-free ways to add protein to a smoothie. Both beverages contain a good carbs-to-protein ratio to refuel and rebuild your muscles, especially after a challenging workout, Scritchfield says.

Can't do dairy? Check out Dr. Weil's top calcium sources for the lactose intolerant. Choose options that contain protein from nuts and less than 20 grams of sugar. MORE: The 18 Cleanest Packaged Snacks You Can Buy.

Make your own nut butter with these 5 simple recipes anyone can make. Just crack open a can, rinse to remove extra sodium, season with a squirt of lemon juice, and pop them in your mouth, Kenney recommends.

A quarter-cup of these legumes gives you 10 grams of protein and 30 grams of carbs, including almost 9 grams of fiber—which extends the heart-healthy benefits of your workout by helping reduce your cholesterol levels, Scritchfield says.

MORE: Spicy Roasted Chickpeas Recipe. Tip: get all the ingredients ready to go in the blender, and store it in the fridge until you're ready to blend 'em up. MORE: 25 Delectable Detox Smoothies. Sprouting also releases more antioxidants from the grain.

MORE: Yep, Now There's Bread Made Out Of Broccoli. We may earn a commission through links on our site. Why Trust Us? WHEN IT COMES to fueling up for a gym session, snack time matters. Simple carbs might be your best bet, since protein, fat, and fiber all take more than an hour to pass through the stomach.

Exactly what you should eat will depend on how your body responds to different foods, says Jordyn Wallerius, R. Need some inspiration? Best Snacks Best Snacks for Weight Loss Best High Protein Snacks Best Pre-Workout Supplements Best Protein Powders for Weight Loss.

Carbs are like bolts of energy that can power you through a workout. Data suggests that carbs can improve performance, just what the doctor ordered if a gym trip is right around the corner.

Not just any carbs will do. Fiber is solid pardon the pun , but not ideal for a pre-workout snack as it sits in your stomach longer. We suggest simply carbs, like those in energy drinks, dry cereal, and the classic peanut butter and jelly sandwich. This is a valid question, especially among the Keto diet crowd.

The answer, though, is no. High-fat consumption before a workout means more work for your body breaking it down. And that breakdown is more time consuming with fat much like fiber.

Worse, if you eat a bunch of fatty snacks and then workout right away, you run the risk of GI issues. Carbs are most important but a little protein is a good idea in a pre-workout snack. Some argue for packing the protein in right before or after a workout but the experts these days advocate for hitting protein targets over a larger scale of time, as in by the day, not hours or minutes.

If you're eating a well-rounded meal three or so hours before a workout, you're probably in good shape. This all depends on workout intensity, of course. Keep in mind that when exercising, more blood is used by your muscles that would otherwise be used by your organs to breakdown food.

Give your body enough time to process nutrients before your workout, at least a couple of hours. If you are pushed for time, go with something lighter like crackers or a banana.

If you have an hour or so, get some more protein and fat in there, per yogurt, cheese, or a protein bar. Again, this is personal, but there are some general pre-workout intake amounts to consider:. Of course not. Listen to your body. We're trying to avoid hunger during your cross-fit routine or swimming session, but we don't want to go overboard.

And if you're already on a diet, keep that in mind and opt for something lighter if you do decide to fill the fuel tank a bit before your workout.

If you do decide to go with a pre-workout snack, here are some more ideas:. Simplicity is key if you're running low on time.

Here are a few quick options for when you need something, fast. If you have a bit more time, you can get a little more creative with your pre-workout snack.

You'll also have more time to digest, so you can eat a bit more if you need more fuel. Done working out and hungry? Here's what to eat. Mark Stock is a food, drink, and outdoors writer from Portland, Oregon.

He spent years making, selling, and sipping Pinot Noir in the Dundee Hills before a full return to his journalistic roots in In addition to Men's Health, he writes for SevenFifty Daily, Sip Northwest, The Somm Journal, The Drake, Willamette Week, Travel Oregon, and more. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.

com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.

Have nSacks ever felt like you hit a wall during a workout and have no energy to complete it? Recovery nutrition tips you Snacjs overwhelmed when you Leafy greens for hair growth your fridge after a workout with no idea what to make proloonged satisfy your hunger? Snacks for prolonged workouts are Snackks many opinions about what Snacks for prolonged workouts best to eat for exercise that it can be hard to navigate best choices for fueling your body. Just like you would fill your car up with gas as part of planning before taking a drive, plan to fuel your body before exercise by having a snack minutes before you begin activity. What does this pre-workout fuel look like? Look to simple carbohydrates as the main component of the snack, while limiting choices with main ingredients of fat, protein, and fiber. These nutrients are very important, but can actually cause digestive discomfort during exercise because they digest slowly.