We all know that diet and exercise go hand in hand to achieve optimum health. We also talked about the role of macros and what superfood groups are essential to build muscle. So here's a list of snacks that you must grab before and after a day at the gym to make sure you are nourished and geared up for a body-changing workout.

Delicious and Easy to Prepare Pre-Workout Snacks: 

These snacks should fuel you up, help you burn, and prep you for recovery, too. Eating is a must before starting your work out to give you energy and to keep you focused. Carbs are friends here, and as always, don't forget to drink, drink, drink lots of water!

• Berry Perfect Yogurt Parfait

Don't get intimidated by "parfait". This is fairly easy to whip up. Sprinkle ½ cup whole grain cereal and ½ cup fresh strawberries or any berry of your choice to ¼ cup chilled nonfat yogurt.

• Go Green Salad

These are literally greens and will get you going! Get 1 cup of salad greens, bell peppers, cucumbers, cherry tomatoes, and turnips, 1 hard boiled egg, and a drizzle of olive oil and vinegar, or your favorite low-fat dressing. Hmmm... good!

• Chicken 'n Sweets

This one is inspired from Greatist Expert Dan Trink. Grab a slice of cooked chicken breast about the size of your palm with an equal portion size of boiled sweet potatoes. Season with salt and pepper, or light dressing. 

• Nutty Apple

Grab an apple and a tablespoon of your favorite nut butter (almond is one of our favorites). A pear also works if you run out of apples.

• Cheese and Fruit Medley

For this one, use cottage cheese, a low calorie and higher protein option. Mix half a cup of cottage cheese with ½ cup fresh pineapple, berries, or melon. And that's it!  

Yummy Quick Fix Post-Workout Snacks:

After workout snacks are all about recovery, restoring and rebuilding. Aside from re-hydration, replenishing glycogen, and rebuilding tissues that break down especially during weight training. Just don't over compensate, or you'll eat up more than you actually burned.

•  Black Bean Omelet

Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans, topped with a savory salsa- all the yummy protein spiced up!

• AB & J Sandwich

For this healthier twist on the classic PB & J, sandwich, take 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two slices of whole wheat bread or rice cakes.

• Chicken hash

After your workout, grab 1 cup cooked diced chicken breast, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge! You can use it as toppings for brown rice, or filling for whole wheat pita bread.

• Salmon, Rice, Surprise!

Season salmon with salt and pepper- grill. Steam asparagus spears and sautee them in olive oil, sprinkle some spices of your choice and serve with steamed wild rice. Hearty and filling meal that packs nutrients without the guilt.

• Nutty High Fiber Shake

Mix half a cup of old fashioned oats, a banana, 1 scoop of vanilla whey protein, and 2 tablespoons of your favorite all natural nut butter. Blend and top with 2 tsp pumpkin spice or sugarfree dark choco syrup.

 Having a healthy lifestyle is easy if you are determined and prepared. Like the saying goes, "Fail to plan, plan to fail." 

 THANKS FOR READING!

XOXO - Sparkle & Sweat Shop