When it comes down to fuelling for a solid sweat session, snack time can tip the scales in your favour. Ultimately, you need gym snacks that are both tasty, energising and pack the sort of macros that can pay dividends for your post-workout gains.
Try eat load up on snacks more than hour outside of your workout slot to minimise the risk of cramping. If you’re forced to tuck into a morsel within 60 minutes of your sesh, experts recommend something quick to digest. As protein, fibre and fat will usually take more than hour to digest, your best option is usually a few simple carbs. However, with the right timing, you can tap into a host of muscle-building, recovery-boosting macros to stay fuelled from your warm-up right through to your final set.
READ MORE: The 9 Foods That Will Help Boost Your Energy
How Much Should I Eat Before a Workout?
The amount you consume will usually boil down to personal preference, but you can follow these carbohydrate guidelines if you need some help navigating your snacking solutions:
- Eat 1 gram of carbs per kilo in body weight one hour before working out.
- Eat 2 grams of carbs per kilo in body weight two hours before working out.
- Eat 3 grams of carbs per kilogram in body weight three hours before working out.
Want to simplify your pre- and post-gym menu? Try five of favourite gym snacks that pack protein, flavour and more:
1. Woolworths Vegan Peanut Butter and Cocoa Protein Bites
This three-piece ensemble is the perfect post-sesh reward. With more than 8g of protein, and a generous dose of fibre (around 30% of your daily recommended), it’s a guilt-free way to top up your tank. Bonus: a study published in Nature Scientific Reports found that consuming dark chocolate—read: cocoa—might help reduce your risk of hypertension.
2. USN Chocolate Ice Cream Protein Bar
Stash one of these in your gym bag for a serious protein payload. A single serving will net you more than 20g of this major macro. While the chocolate varieties topped our running list of favourites, Lemon Cheesecake was a serious contender.
3. Faithful to Nature Almonds Supreme
New research published in Frontiers of Nutrition found that snacking on almonds could help speed up your recovery after a heavy lifting session. This box is a “supreme” example of science in action scrapping the added BS for an unfiltered refueling option. Pro tip: almonds, like most nuts, tend to be high in calories, so it’s best to portion out your morsels so that you don’t overeat.
4. Smartbite Garlic & Herb Seed Crackers
Can’t kick the chips habit? Find an alternative that’s more satisfying to crunch on. These seed crackers are fortified with psyllium husk, a soluble fibre that acts as a super-effective digestive aid. On their own, these were enough to sate our palates—but they’ll transform into pure snacking nirvana with a thin shmear of cottage cheese (Lancewood makes one of our faves).
5. ButtaNutt Cocoa Macadamia Nut Butter
For an on-the-go alternative to their range of moreish nut butters, ButtaNutt has shrunk down many of their staples into squeeze pack form. This one tastes as good as Nutella minus all the added sugar. And you’ll wring out more than just flavour: macadamia nuts contain a notable dose of manganese, a mineral essential for energy on tap (and strong bones).
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