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What to snack before and after workout


Getting proper meals in, like breakfast, lunch and dinner is very important. But, what if you are in between these meals, are hungry and want to squeeze in some exercise? We gathered some pre- and post-workout snacks for you that give you enough fuel for your workouts, contain the right balance of fats, carbohydrates and protein and satisfy your hunger. But please keep in mind: everyone’s nutritional requirements are different! You can find all recipes in the MindMate recipe section :)

Pre-workout snacks: Nutritionists believe that grabbing a snack 45-60 minutes before your workout, if you are hungry, or train for more than 60 minutes. Those snacks will give you the fuel you need to build muscle, burn fat and recover as fast as possible. 1. Yoghurt Parfait Preparing a parfait will only take you three minutes. Throw together 2 percent or full-fat yogurt, granola, and berries. Pro tip: You can make this in a disposable cup and eat it with a plastic spoon on the way to your morning workout. 2. Almond Coconut Mocha Smoothie Do you prefer to work out in the morning? Do you need coffee in the morning? Then this snack is perfect for you! 3. High Protein Oatmeal This is a classic breakfast option. But, guess what, you can also use the killer snack in the afternoon. 4. Egg and Avocado Toast You can never go wrong with a good old avocado toast. Add egg for the extra protein boost. 5. Rice Cakes with Almond Butter This way, you add healthy carbs as well as healthy fats! This snack will fuel your body for a great workout! Post-Workout: It's important that you refuel your body after you work out. Nutritionists recommend a combo of 30-60 grams of carbohydrates, 20 grams of protein and only 5-8 grams of fat after a workout. Get inspired by MindMate's top post workout snack picks: 1. Apple Cheese Crackers Sounds simple? It is simple! This snack is super easy to make and will keep you full after your workout. Try to opt for crackers without added sugar. 2. Spinach and Egg White Omelette Eggs contain loads of protein, which will help you to build muscle and spinach will refuel your body after the workout! 3. Peanut Butter Chocolate Milkshake This super post-workout drink will not only satisfy your sugar cravings, but also help you to refuel after a workout session. We love this drink as it tastes delicious and is almost guilt-free :) 4. Fresh Strawberries, Cottage Cheese and Whole-Wheat Cereal Parfait Cottage Cheese is perfect post-workout as it contains loads of protein and is low-carb. Add strawberries and whole-wheat cereal for an awesome taste! 5. Banana Bites This is such a simple recipe: just cut bananas in slices, add yogurt (either partial or even full-fat) and peanut butter → there you go! A fantastic snack with healthy carbs, fats and protein.

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