[an error occurred while processing this directive] Easy Pre- and Post-Workout Snacks - Steven and Chris

Easy Pre- and Post-Workout Snacks

To get the most out of your workout — before and after — holistic nutritionist Peggy Kotsopoulos shares her quick, easy, and high-impact pre- and post-exercise snacks.



Pre-Workout Snacks

Try these tasty and low-maintenance snacks to get a good energy boost before you get your sweat on!

  • Baked sweet potato with coconut oil and cinnamon
  • Toasted sprouted grain bread with almond butter, apple butter, and green tea
  • 2 hard-boiled eggs, an apple, and sprouted grain bread with coconut butter
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Pre-Workout Energizer Drink

This drink has ALL the energy you need to fuel your workouts! If you're feeling sluggish, or just really need a boost to help you push through to get the best workout possible, drink this immediately before you start. Just mix all the ingredients with water and you're ready to go!

  • Green tea — A source of caffeine and antioxidants, green tea supports mental focus and endurance. It contains the amino acid L-theanine to promote relaxation and provide energy that is less jittery.  Antioxidants support inflammation management
  • Coconut oil — Medium-chain fatty acid that helps to fuel your workout.
  • Chinese ginseng — This is traditionally used in Herbal Medicine to help enhance physical capacity and performance.


1 cup Coconut Water
1 cup Green Tea
1 tbsp Coconut Oil
1 tsp Coconut Sugar
2 drops of Ginseng


Shake ingredients in a shaker cup and drink before workout.

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Post-Workout Snacks: High-Carbs

After a tough workout, you've depleted your muscle glycogen stores. So what you eat right after your workout determines your progress and efforts for your next workout. There's a window of opportunity to properly replenish your glycogen stores and fuel muscle growth immediately following your workout. Therefore it's best to have a simple (high GI) carb + protein immediately following your workout.

Why carbs?

Think of your muscles as a balloon that has just had all the air release from it, which is the same effect after glycogen stores have been depleted. In order to refuel as quickly as possible to prevent catabolism, we need to refuel as quickly as possible. The quickest way is high GI, or simply, carbs.

Not only do these replenish muscle and liver glycogen stores, but they also cause an insulin release which helps push large chain amino acids straight to muscle cells, helping to build and repair exactly where and when we need it!

It's best to have a higher-carbohydrate snack right after your workout to fuel muscle glycogen. These fruits are a great option:

  • Pineapple chunks
  • Banana
  • Dried fruit
  • Grapes
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Post-Workout Snacks: Protein Shake

Working out causes tearing and breaking down of muscle fibers (which is a good thing!) so long as you meet your protein requirements.

Protein is the ONLY way muscle cells can build and repair themselves. So if you want to see results and start re-building as soon as they tear, it's best to get amino acids straight to muscle cells immediately following a workout. Look for a plant-based protein that is stacked with BCAAs (Branch Chain Amino Acids).

BCAAs are made up of three amino acids (leucine, isoleucine and valine) which make up 1/3 of the body's lean muscle and are required for protein synthesis. Because BCAAs are not metabolized in the liver (like other amino acids), they are sent directly to the muscle for building and repair, or be immediately used as fuel — significantly increasing muscle energy and endurance during your workout. 


1 scoop Vega Sports Protein (vanilla)
2 cups almond milk
1 frozen banana

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