The 5 Best Healthy Snacks for Fitness & Strength Goals

Looking for the best healthy snacks for fitness and strength goals?!

Hi guys! I’m Erin from Vitality Vixens (my healthy lifestyle blog) and I’m so excited to be taking over Baylie’s blog today! 🙂

Just a little background about me: I have my Bachelor’s in Dietetics and am currently working on my Master’s in Clinical Mental Health Counseling. I’ve always been incredibly passionate about health & fitness and love sharing what I’ve learned with others!

I’m excited to take over the blog today to share some recommendations for the best healthy snacks for fitness and strength goals to eat pre/post-workout! I hope these tips help y’all as much as they’ve helped me with my strength, athletic performance, and overall feeling energized & healthy.

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5 Awesome Snacks for Your Health & Fitness Goals

Before I get into the healthy snacks for fitness and strength goals, I wanted to share a few tips on when you should eat what, for optimal fitness/athletic performance. It’s a good rule of thumb to try to eat a carbohydrate heavy snack before a workout. Carbs give your body energy and fuel to crush your workouts!

Post-workout, it’s incredibly important to get enough protein, to re-fuel and repair your tired/sore muscles. A good amount to aim for is between 20-40 grams of protein.

I love to drink a protein shake immediately after a workout, and then eat a nutritious & balanced meal as soon as I get home and am able to put one together. (Normally about 30 minutes after the protein shake). Which leads me into the first best healthy snacks for fitness and strength goals, post-workout shakes!

1. Protein Smoothies or Protein Shakes

One of my absolute favorite protein shakes is PEScience protein powder! It comes in a variety of flavors and is absolutely delicious. A few of the flavors I love are cake pop, peanut butter cookie, and chocolate mint cookie!

It has 24 grams of protein per serving, which makes it perfect for post-workout recovery. I will either drink it with water, shake it up with almond milk, or blend it into a smoothie.

One of my favorite smoothie combinations is vanilla (or cake pop) protein powder, blended with almond milk, frozen banana, peanut butter, and cocoa powder. It literally tastes like a chocolate peanut butter milkshake, so yummy!

I’ve also noticed that whey protein doesn’t sit well with my stomach at times, so I’ve tried out a few vegan protein powders as well. While some of them are chalky, the absolute best tasting one I’ve found (that’s not chalky at all) is Orgain vanilla vegan protein. It’s so tasty and is great mixed with almond milk or blended into a smoothie. 🙂

2. Classic Combo: A Banana & Peanut Butter

If you don’t love a banana and peanut butter before (or after!) a workout, who raised you?!? Just kidding, but it is an amazing combo I never get tired of. 😉

You can eat this on its own for an easy, no prep snack before your workout. It gives you energy from the carbs in the banana and will keep you satisfied (and not hangry) throughout your workout, due to the protein and healthy fats in the peanut butter.

If you’re not a big peanut butter gal, almond butter and cashew butter are awesome substitutes! You can also switch out the banana for other fruits, such as dates (yum!), berries (don’t knock it til you try it), or apples.

3. Yogurt with Berries & Nut Butter

Another delicious combo that works well for pre-workout or post-workout is a yogurt parfait with berries & nut butter. If I’m having this before a workout, I’ll normally go with a dairy-free yogurt (like Silk coconut yogurt), because it sits better with my stomach during the workout. If it’s a post-workout snack, I’ll go for Greek yogurt!

I also love to stick with 2% or full-fat Greek yogurt, because the fat content is much more satisfying and satiating than nonfat yogurt. But that is just my preference and you should stick with what you enjoy more & what is in line with your personal goals!

I’ll mix a spoonful of peanut butter with a cup of plain Greek yogurt and add in enough honey to give it a kick of sweetness. Then I’ll throw some raspberries, blueberries, and/or strawberries on top with cinnamon sprinkled on top of it all. It’s also yummy to throw on some sliced almonds or granola for that added crunch!

This is a great snack because it’s a healthy balance of carbs (from the fruit), healthy fats (from the nut butter), and protein (from the yogurt & nut butter). It will keep you satisfied and energized to crush your workout, or fuel your body back up post-workout! Or both. 😉

4. “Proats”! (Or Oatmeal with Protein)

If you guys haven’t heard of or tried proats, get on it!! I was never a huge oatmeal fan until I tried this recipe, and now I’m hooked! I eat it for breakfast almost every day, and it’s also an incredible post-workout snack.

If you were a fan of the classic oatmeal flavors as a kid (apple cinnamon, strawberries & cream, etc.)… You will love the PEScience Protein 4 Oats. They come in yummy flavors like the above & vanilla or peanut butter honey.

It’s a blend of whey and casein protein, so you’re getting the benefits of both! It’s also specifically formulated to blend well with your oats, so you won’t get those clumps of protein powder like you would with other regular whey proteins.

To make proats, firstly make your oatmeal like you normally would. I like mine with almond milk, but you can use regular milk or water too. Then, just take a scoop of your protein powder and mix it into your cooked oats.

Voila! You have delicious oatmeal that is sweetened from the protein powder, but still incredibly low-sugar.

I love to top mine with a couple of different options. Sometimes I’ll do blueberries, maple almond butter, cinnamon, and granola. Other times I’ll switch it up with chocolate-covered strawberry oatmeal (recipe here).

You can top it with whatever you’d like! For the apple cinnamon proats, I’d recommend slicing up an apple and cooking it on the stove with a little butter and cinnamon. Then adding that to your proats, along with almond butter, granola, and more cinnamon. YUM.

5. The Secret Sauce: Pre-Workout (Paired with Any of the Above Snacks!)

I’m not a fan of taking strictly liquid supplements to prepare for a workout. But if you pair an amazing pre-workout with any of the foods I listed above, you’re going to have a killer workout that you didn’t even think you had in you!

By taking pre-workout, you increase your energy and performance throughout your whole workout. If you’re feeling tired or sluggish before your workout, this is a must have to get motivated and energized.

Heads up: Most pre-workouts contain caffeine, so if you are sensitive to caffeine I would recommend only doing a half scoop to start out!

My favorite pre-workout is PEScience Prolific Pre-Workout. It comes in amazing flavors like raspberry lemonade, mango splash, and cotton candy. I just take a scoop (or half scoop if I recently had coffee) before my workout, and feel 10x more energized and pumped up after!

Not even kidding, this stuff can take me from lying on the couch, not wanting to move, to being ready to crush a workout in 15 minutes!

I would not recommend using Pre-Workout if you have a heart condition or any sort of serious caffeine intolerance/sensitivity. You should always talk to your doctor or a medical professional before trying any new supplement. 🙂

Bonus Idea: Liquid IV (For Intense Hydration)

5 Awesome Snacks for Your Health & Fitness Goals

Before I get into the healthy snacks for fitness and strength goals, I wanted to share a few tips on when you should eat what, for optimal fitness/athletic performance. It’s a good rule of thumb to try to eat a carbohydrate heavy snack before a workout. Carbs give your body energy and fuel to crush your workouts!

Post-workout, it’s incredibly important to get enough protein, to re-fuel and repair your tired/sore muscles. A good amount to aim for is between 20-40 grams of protein.

I love to drink a protein shake immediately after a workout, and then eat a nutritious & balanced meal as soon as I get home and am able to put one together. (Normally about 30 minutes after the protein shake). Which leads me into the first best healthy snacks for fitness and strength goals, post-workout shakes!

1. Protein Smoothies or Protein Shakes

One of my absolute favorite protein shakes is PEScience protein powder! It comes in a variety of flavors and is absolutely delicious. A few of the flavors I love are cake pop, peanut butter cookie, and chocolate mint cookie!

It has 24 grams of protein per serving, which makes it perfect for post-workout recovery. I will either drink it with water, shake it up with almond milk, or blend it into a smoothie.

One of my favorite smoothie combinations is vanilla (or cake pop) protein powder, blended with almond milk, frozen banana, peanut butter, and cocoa powder. It literally tastes like a chocolate peanut butter milkshake, so yummy!

I’ve also noticed that whey protein doesn’t sit well with my stomach at times, so I’ve tried out a few vegan protein powders as well. While some of them are chalky, the absolute best tasting one I’ve found (that’s not chalky at all) is Orgain vanilla vegan protein. It’s so tasty and is great mixed with almond milk or blended into a smoothie. 🙂

2. Classic Combo: A Banana & Peanut Butter

If you don’t love a banana and peanut butter before (or after!) a workout, who raised you?!? Just kidding, but it is an amazing combo I never get tired of. 😉

You can eat this on its own for an easy, no prep snack before your workout. It gives you energy from the carbs in the banana and will keep you satisfied (and not hangry) throughout your workout, due to the protein and healthy fats in the peanut butter.

If you’re not a big peanut butter gal, almond butter and cashew butter are awesome substitutes! You can also switch out the banana for other fruits, such as dates (yum!), berries (don’t knock it til you try it), or apples.

3. Yogurt with Berries & Nut Butter

Another delicious combo that works well for pre-workout or post-workout is a yogurt parfait with berries & nut butter. If I’m having this before a workout, I’ll normally go with a dairy-free yogurt (like Silk coconut yogurt), because it sits better with my stomach during the workout. If it’s a post-workout snack, I’ll go for Greek yogurt!

I also love to stick with 2% or full-fat Greek yogurt, because the fat content is much more satisfying and satiating than nonfat yogurt. But that is just my preference and you should stick with what you enjoy more & what is in line with your personal goals!

I’ll mix a spoonful of peanut butter with a cup of plain Greek yogurt and add in enough honey to give it a kick of sweetness. Then I’ll throw some raspberries, blueberries, and/or strawberries on top with cinnamon sprinkled on top of it all. It’s also yummy to throw on some sliced almonds or granola for that added crunch!

This is a great snack because it’s a healthy balance of carbs (from the fruit), healthy fats (from the nut butter), and protein (from the yogurt & nut butter). It will keep you satisfied and energized to crush your workout, or fuel your body back up post-workout! Or both. 😉

4. “Proats”! (Or Oatmeal with Protein)

If you guys haven’t heard of or tried proats, get on it!! I was never a huge oatmeal fan until I tried this recipe, and now I’m hooked! I eat it for breakfast almost every day, and it’s also an incredible post-workout snack.

If you were a fan of the classic oatmeal flavors as a kid (apple cinnamon, strawberries & cream, etc.)… You will love the PEScience Protein 4 Oats. They come in yummy flavors like the above & vanilla or peanut butter honey.

It’s a blend of whey and casein protein, so you’re getting the benefits of both! It’s also specifically formulated to blend well with your oats, so you won’t get those clumps of protein powder like you would with other regular whey proteins.

To make proats, firstly make your oatmeal like you normally would. I like mine with almond milk, but you can use regular milk or water too. Then, just take a scoop of your protein powder and mix it into your cooked oats.

Voila! You have delicious oatmeal that is sweetened from the protein powder, but still incredibly low-sugar.

I love to top mine with a couple of different options. Sometimes I’ll do blueberries, maple almond butter, cinnamon, and granola. Other times I’ll switch it up with chocolate-covered strawberry oatmeal (recipe here).

You can top it with whatever you’d like! For the apple cinnamon proats, I’d recommend slicing up an apple and cooking it on the stove with a little butter and cinnamon. Then adding that to your proats, along with almond butter, granola, and more cinnamon. YUM.

5. The Secret Sauce: Pre-Workout (Paired with Any of the Above Snacks!)

I’m not a fan of taking strictly liquid supplements to prepare for a workout. But if you pair an amazing pre-workout with any of the foods I listed above, you’re going to have a killer workout that you didn’t even think you had in you!

By taking pre-workout, you increase your energy and performance throughout your whole workout. If you’re feeling tired or sluggish before your workout, this is a must have to get motivated and energized.

Heads up: Most pre-workouts contain caffeine, so if you are sensitive to caffeine I would recommend only doing a half scoop to start out!

My favorite pre-workout is PEScience Prolific Pre-Workout. It comes in amazing flavors like raspberry lemonade, mango splash, and cotton candy. I just take a scoop (or half scoop if I recently had coffee) before my workout, and feel 10x more energized and pumped up after!

Not even kidding, this stuff can take me from lying on the couch, not wanting to move, to being ready to crush a workout in 15 minutes!

I would not recommend using Pre-Workout if you have a heart condition or any sort of serious caffeine intolerance/sensitivity. You should always talk to your doctor or a medical professional before trying any new supplement. 🙂

Bonus Idea: Liquid IV (For Intense Hydration)

An amazing way to stay fully hydrated throughout & after your workouts is with Liquid IV. I’ve been drinking this electrolyte drink during all my workouts for the past few months, and guys… It’s incredible.

I get dehydrated really easily (due to medicine I’m on and just genetics), so I really needed something to boost my hydration. I already drink A LOT of water every day, so I knew that wasn’t the issue.

Honesty hour: I also drink a lot of coffee & wine (which are both diuretics), so that’s definitely also contributing to my dehydration struggles…

Before I tried Liquid IV, I would never feel like I could drink enough water to stay hydrated. I tried Gatorade, coconut water, and other electrolyte tabs/powders, but nothing did the trick for my dehydration.

Once I tried Liquid IV, that all changed! Since I’ve been drinking it, I haven’t been getting hangovers, I’ve felt more energized in my workouts, and I’ve had all around more energy & felt more hydrated.

If you want to read my full review on Liquid IV, it’s linked here. 🙂

Otherwise, it comes in yummy flavors like lemon-lime (my favorite), passion fruit, or acai berry. And you can get them all on Amazon (which is another win for me, because that’s where I get 99% of my purchases).

Eat All the Healthy Snacks for Fitness/Workouts!

I’m a huge snack lover, and have been eating these pre-workout & post-workout snacks for a while now. I hope you guys can try them and love them as much as I do!

Just a heads up, these are just what work for me for pre-workout and post-workout foods. If they don’t end up working in your fitness routine, that is completely okay!

If you liked this article and want to read more like this, check out my other posts at vitality-vixens.com. That’s my healthy lifestyle blog where we chat about fitness, healthy recipes, personal development, mental health, and much more!

I regularly post articles like my 30-day health & fitness challenge, my experience with 16:8 intermittent fasting, and thoughts on social media/digital minimalism. I hope to see you there soon. 🙂

Also, come check out Baylie’s awesome article on her 5-step skincare routine! I’ve struggled with finding a skincare routine that actually works for a while now, so I was so thankful to have her post this article. It’s a must-read!