Before a workout

Carbs carbs carbs. Carbohydrates are your body’s first go-to when it needs energy fast, making them the best macronutrient you can have in your corner as you go and get your sweat on. On the other hand, fiber and fat can slow down the digestive process, which can cause some agitation during a workout. Eating less than a half an hour in advance of exercising can likewise prompt feelings of discomfort. So, to ensure that your fuel works as hard as you do, opt for one of these high-carb snacks at least 30 minutes prior to hitting the gym.

• Banana or apple with nut butter
• Unsweetened organic applesauce and raw or roasted and lightly salted almonds
• Nut butter snack balls
  • Recipe:
    • Yield: 15-25 balls
    • Total time: 10 minutes
    • Ingredients:
      • ¾ cup unsweetened coconut shreds or flakes
      • ¾ cup oats (any kind will do)
      • ¼ cup ground flaxseed
      • ¼ cup Add-in of your choice (raisins, chocolate chips, finely chopped almonds, etc.)
      • ¾ cup natural unsalted nut butter
      • ¼ cup pure maple syrup
    • Instructions:
      • 1. Mix the nut butter and maple syrup until well combined.
      • 2. Stir in all remaining ingredients
      • 3. Using a melon baller, spoons, or your hands, roll the mixture into 1” balls. (if mixture is too wet, add more oats or flaxseed; too dry, add more nut butter.)
      • Store in an airtight container (at room temperature or in the refrigerator) for up to two weeks. Or keep in the freezer for up to 1 month.

Post workout

During a good sweat session your muscles suffer wear and tear, and you plow through your storage of short-term energy. Foods high in protein and complex carbs are ideal for muscle repair and a much-needed recharge.

• Greek yogurt “cookie dough”
  • Recipe
    • Yield: ½ cup
    • Total time: 5 minutes
    • Ingredients:
      • 1/2 cup plain or vanilla Greek yogurt
      • 1 Tbsp creamy peanut butter
      • Chocolate chips (to taste)
      • Honey to taste (optional)
      • Vanilla extract to taste (optional)
    • Instructions:
      • 1. Stir all ingredients together until peanut butter is incorporated throughout the yogurt.
      • 2. If using plain Greek yogurt, add honey and vanilla to curb the yogurt’s tang and achieve a sweet cookie-like taste.
      • 3. Enjoy immediately or refrigerate for up to 1 week.
• Greek yogurt with fruit and/or granola
• Roasted chickpeas
  • Recipe:
    • Yield: approximately 1.5 cups
    • Total time: 25 times
    • Ingredients:
      • 1 15 oz can of chickpeas
      • 1Tbsp olive oil
      • ½ tsp salt
      • ½ tsp pepper
      • ½ tsp paprika
    • Instructions:
      • 1. Preheat the oven to 450 °F and line a baking sheet with parchment paper.
      • 2. Drain, rinse, and, with a towel, dry the chickpeas. Place them in a bowl, add olive oil, and toss the chickpeas until they are evenly coated in oil.
      • 3. Spread chickpeas out in an even layer on the baking sheet. Bake for 25 minutes, shaking the pan every 10 minutes or so. 
      • 4. Immediately after baking, toss the chickpeas with spices. Allow chickpeas to cool, then store in an airtight container for up to 4 days
• Trail mix (any combination of unsalted nuts and dried fruit will do. You can also sparingly include pretzels, MnM’s, or any other add-in that strikes your fancy) 

Just feel like snacking

Craving a crunch? Is your sweet tooth aching even though you know you are not really hungry? Low-calorie, high-volume snacks are perfect for you.

• Kale chips
  • Recipe
    • Yield: approximately 2 cups
    • Total time: 20 minutes
    • Ingredients:
      • 4 cups raw, roughly chopped kale (ribs removed)
      • 2 Tbsp olive oil
      • Kosher salt (to taste)
      • Garlic powder (to taste)
    • Instructions
      • 1. Preheat oven to 350 °F and line a baking sheet with aluminum foil.
      • 2. On the baking sheet, spread out the kale into a single, even layer.
      • 3. Using a pastry brush (or your hands) evenly coat the pieces of kale in olive oil.
      • 4. Season with salt and garlic powder, and bake for 10-15 minutes or until crispy.
      • 5. Store in an airtight container for up to 3 days, and Enjoy!

• Homemade popcorn
  • Recipe
    • Yield: approximately 7 cups
    • Total time: 10 minutes
    • Ingredients:
      • 3 Tbsp popcorn kernels
      • 1 Tbsp oil
      • Salt to taste (optional)
      • Pepper to taste (optional)
      • Nutritional yeast to taste(optional)
      • Cinnamon to taste (optional)
    • Instructions:
      • 1. In a 4-quart pot, pour oil and corn. 
      • 2. Cover the pot, leaving the lid slightly (no more than ¾ of an inch) ajar, and heat it over medium heat.
      • 3. Intermittently, lift and gently shake the pot. Once popping slows, remove from heat, sprinkle on your seasoning of choice, and store in an airtight container for up to 4 days.