10 healthy snacks to support your workout

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Article in association with BBC Good Food

Regular exercise is not only important for your health and wellbeing, but it's also an achievement and a habit to be proud of. While many of us might prepare mentally for working out, through scheduling a desired activity and organising fresh workout clothes, we also need to prepare physically. Choosing the right foods to fuel and recover from your activity can make all the difference to your end results.

While requirements can vary depending on the individual and workout, the general rule of thumb is carbs before your workout to fuel your muscles and protein afterwards to repair. Aim to consume a high carb, moderate protein snack about 1-4 hours before your workout (depending on the size) and follow with a high protein, moderate carb and moderate healthy fat meal or snack within 60 mins after exercise for best results.

Read below to discover some of our favourite healthy snacks to fuel and recover...

Strawberry green goddess smoothie

Try this super-quick smoothie, pairing sweet fruit with nutritious spinach and yogurt – perfect for those days when you need something light and easily digested ahead of your workout.

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Peanut hummus with fruit and veg sticks

Love hummus? Here we've added tahini and peanuts for a nutty burst of protein. Serve with veggie sticks, apple slices or even oatcakes depending on how hungry you feel.

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Melon & crunchy bran pots

Are you a yogurt person at heart? Try these healthy yogurt, fruit and seed pots, offering the perfect balance of carbs and protein for a light pre-workout snack. Ready in just 10 minutes.

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Eggy spelt bread with orange cheese & raspberries

Craving a cosy snack? Try this French toast with a twist that uses spelt or wholemeal bread topped with light, citrus cottage cheese and fresh fruit.

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Egg & tomato baps

More of a savoury snacker? Fill wholewheat bread rolls with juicy tomatoes and a herby omelette for a filling, yet quick and budget-friendly snack. These can be prepared in the morning and packed to snack on later in the day.

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Orange & dark chocolate yogurt bowls

Try these delicious yogurt bowls, with a secret layer of creamy, slow-release oats. This recipe uses soya milk and yogurt to make it vegan-friendly, but you can use whatever milk and yogurt you have on hand.

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Avocado & black bean eggs

This may seem like a substantial main meal, but it literally takes just 10 minutes to prepare. This healthy veggie dish combines eggs, avocado and black beans and offers 20g of protein. Great for breakfast or lunch too!

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Miso beansprout rolls

Try these healthy, Asian-inspired omelettes filled with stir-fried vegetables and brown rice, combined with miso for energising B vitamins and probiotic bacteria – perfect for an on-the-go snack.

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Date & peanut butter dip

This snack works really well with crisp veg such as celery and peppers or try with crisp green apple or oatcakes for added carbs. Use coconut yogurt to make this dairy-free and vegan-friendly.

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Healthy baked oats

Thought baked oats were just for breakfast? Think again. Enjoy these healthy mini oat pots topped with yogurt and berries. We’ve baked an egg into the mix for added protein.

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