Healthy Snacks Before and After Your Workout

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But for athletes and active individuals, snacking ensures adequate fuel for exercise, improves muscle recovery, boosts mental performance and helps maintain healthy body composition.\u003cbr\u003e\r\n\u003cbr\u003e\r\nSnacks between our main meals are necessary to get the calories and nutrients our bodies need. The number and type of snacks should be determined by your hunger signals, as well as your work, academic, athletic or sleep schedules.\u003cbr\u003e\r\n\u003cbr\u003e\r\nBy paying attention to the hunger cues from your body, you can help give your body the fuel it needs throughout the day to keep it performing at its best.\u003cbr\u003e\r\n\u003cbr\u003e\r\nThe key is to make smart snack choices to keep you on track with your nutrition and performance goals. Planning ahead is also key to helping you be successful with your snacking!\u003c/p\u003e\r\n \u003ch2\u003e1. Balance Macronutrients in Snacks.\u003c/h2\u003e\r\n \u003cp\u003eProtein promotes fullness, helping ward off hunger until your next meal, which is why looking for snacks with protein is a good strategy. Aim for snacks with at least 5 to 10 grams of protein.\u003cbr\u003e\r\n\u003cbr\u003e\r\nThat doesn鈥檛 mean carbohydrates aren鈥檛 important, as they provide your body and brain with energy. However, you want good quality carbs like what you will find in whole-wheat bread, crackers or high-fiber cereal. Healthy fats, like nut butter or avocados, also have a place in snacking as they provide lasting energy.\u003c/p\u003e\r\n \u003ch2\u003e2. Be Careful With High-Sugar Snacks.\u003c/h2\u003e\r\n \u003cp\u003eTreats might satisfy a craving, but they don鈥檛 do much to control hunger. Consuming high-sugar snacks can often lead to overeating, which eventually leads to weight gain.\u003cbr\u003e\r\n\u003cbr\u003e\r\nChoose a convenient snack such as a protein bar, fruit or Greek yogurt when you\u0027re on the go. These will keep you fueled and satiated.\u003c/p\u003e\r\n \u003ch2\u003e3. Snack Mindfully.\u003c/h2\u003e\r\n \u003cp\u003eOne of the biggest problems with snacking is that many people snack while doing something else, which can lead to overeating. Snacking while watching TV, scrolling on your phone or while working can end up with you eating a lot more than expected. Try to make eating a purposeful activity that is done without distractions.\u003c/p\u003e\r\n \u003ch2\u003e4. Plan Ahead.\u003c/h2\u003e\r\n \u003cp\u003ePrepare healthy snacks at home to take with you to work, school or training. Skip the vending machine and avoid buying snacks where healthy options are limited.\u003cbr\u003e\r\n\u003cbr\u003e\r\nYou鈥檒l not only save money, but you鈥檒l also get a bigger bang for your nutritional buck by preparing healthy snacks ahead of time. Pack portable snacks in your backpack or sports bag.\u003cbr\u003e\r\n\u003cbr\u003e\r\nFor preworkout snacks, I recommend incorporating a healthy mix of macronutrients, especially good-quality carbs, if you engage in endurance training or sports.\u003cbr\u003e\r\n \u003cbr _rte_temp_br\u003d\"brEOB\"\u003e\r\nThese are some good snacks for about an hour before a workout:\u003c/p\u003e\r\n \u003cul\u003e\r\n\u003cli\u003eGreek yogurt with berries\u003c/li\u003e\r\n\u003cli\u003eBanana and peanut butter\u003c/li\u003e\r\n\u003cli\u003eCottage cheese\u003c/li\u003e\r\n\u003c/ul\u003e\r\n \u003cp\u003eOnce you get within 30 minutes of a workout, you want to stick mainly to liquids, making a preworkout drink or sports drinks good options.\u003cbr\u003e\r\n\u003cbr\u003e\r\nAfter your workout, it\u0027s important to hydrate and consume protein for optimal recovery. Within 30 minutes of a workout, a protein shake is a great option. Not only does it give your body the nutrients it needs, but it is convenient. However, a postworkout shake doesn\u0027t replace a meal, so here are some good postworkout snacks:\u003c/p\u003e\r\n \u003cul\u003e\r\n\u003cli\u003eTuna and whole-wheat crackers\u003c/li\u003e\r\n\u003cli\u003eTurkey sandwich\u003c/li\u003e\r\n\u003cli\u003eHummus and pita\u003c/li\u003e\r\n\u003c/ul\u003e\r\n \u003cp\u003ePlanning ahead and knowing your schedule will keep you from missing your healthy snacks.\u003c/p\u003e\r\n","url":"https://www.herbalife.com/en-sg/wellness-resources/articles/workout-snacks","dateModified":"2024-09-13T12:18:25.258Z","datePublished":"2023-07-23T22:00Z","articleSection":"Fitness \u0026 Performance"},{"@type":"WebPage","url":"https://www.herbalife.com/en-sg/wellness-resources/articles/workout-snacks","@id":"https://www.herbalife.com/en-sg/wellness-resources/articles/workout-snacks","name":"How to Snack Like an Athlete: What to Eat Before and After Your 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Fuel exercise, aid recovery, boost performance, and maintain body composition with smart snack choices.","xdm:template":"/conf/hn-one/settings/wcm/templates/article-detail-page","xdm:language":"en-SG","xdm:tags":[],"repo:path":"/content/hn-one/en-sg/wellness-resources/articles/workout-snacks.html"}}" data-content-author="Herbalife" data-content-publish-date="23 July 2023" data-content-category-id="content-type:goal/fitness-performance" data-content-name="How to Snack Like an Athlete: What to Eat Before and After Your Workout" data-content-type="content-type:content" data-content-sub-type="content-type:content/articles" data-content-id="83366f70-5083-4c83-88a1-ae1796c42da9" data-translation-source-path="/content/hn-one/language-masters/en/wellness-resources/articles/workout-snacks"> <div class="root container responsivegrid"> <div id="container-04d912910f-e2b53f21-6fca-4848-b603-7a154dbcd526" class="cmp-container"> <div class="aem-Grid aem-Grid--12 aem-Grid--default--12 "> <header class="experiencefragment aem-GridColumn aem-GridColumn--default--12"> <div id="experiencefragment-596fe2202e" class="cmp-experiencefragment cmp-experiencefragment--h1-header"> <div id="container-90ccb2cc24-dbb197f8-8396-4877-b9f0-109f084a7ebe" class="cmp-container"> <div class="aem-Grid aem-Grid--12 aem-Grid--default--12 "> <div class="layout aem-GridColumn aem-GridColumn--default--12"> <header class="h1-header-layout"> <div class="h1-header-row-wrapper h1-header-nav-wrapper h1-header-nav-wrapper__cc-top-bar page-gutter" data-cmp-wrapper="header" data-is-brand="false"> <div class="h1-header-row h1-header-nav-row content-wrapper"> <div class="h1-header-col h1-header-right-col"> <div class="h1-header-component-wrapper h1-header-language-selector__wrapper"> <div class="h1-header-language-selector"> <hn-language-selector config-aem="{"locale":{"countryCode":"sg","languages":[{"countryName":"","languageCode":"en"}]}}"></hn-language-selector> </div> </div> <div class="h1-header-component-wrapper h1-header-profile__wrapper"> <div class="iconProfileComponent"> <div data-is-brand="true" class="h1-icon-popup--wrapper"> <div class="h1-icon-popup--content top"></div> </div> <div data-is-brand="false" class="h1-header-profile"> <hn-signin label-aem="{"iconLabel":"Profile","iconText":"Login","text":"Login"}"></hn-signin> </div> </div> </div> </div> </div> </div> <div class="h1-header-row-wrapper h1-header-nav-wrapper page-gutter" data-cmp-wrapper="header"> <div class="h1-header-row h1-header-nav-row content-wrapper"> <div class="h1-header-col h1-header-flyout-col"></div> <div class="h1-header-col h1-header-left-col"> <div class="h1-header-component-wrapper h1-header-logo__wrapper"> <div data-cmp-src="/content/experience-fragments/hn-one/en-sg/h1-header/master/_jcr_content/root/layout_41909470/logo.coreimg{.width}.png/1729630950531/h1-logo.png" data-asset-id="b4e56f73-7477-4f9d-ba53-b0598ebd5491" data-cmp-data-layer="{"image-b0862c31dd":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","dc:title":"Herbalife Brandmark - Primary - Garden Green - rgb - png","xdm:linkURL":"/en-sg","image":{"repo:id":"b4e56f73-7477-4f9d-ba53-b0598ebd5491","repo:modifyDate":"2024-10-22T21:02:30Z","@type":"image/png","repo:path":"/content/dam/hn-one/en/hybrid/h1-logo.png","xdm:smartTags":{"peripheral":0.77}}}}" data-cmp-hook-image="imageV3" class="cmp-image" itemscope itemtype="http://schema.org/ImageObject"> <a class="cmp-image__link" data-cmp-clickable-custom-ci href="/en-sg">  <picture> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <source media="(min-width:640px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:640px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <img src="/dmassets/hn-one/en/hybrid/h1-logo.png" alt="Refer to the Style Guide for directions on usage. 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data-node-name="hair-care" href="/en-sg/u/category/by-need/skin-and-body-care/hair-care" data-link-level="3" data-cmp-clickable-custom-sub-header>Hair Care</a> </li> <li data-menu-link-id="navigation-3082ecc75c-item-bff5eec79d" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/en-sg/u/category/by-need/skin-and-body-care/skin-health" data-node-path="en/products/by-need/skin-body-care/skin-health" data-node-name="skin-health" href="/en-sg/u/category/by-need/skin-and-body-care/skin-health" data-link-level="3" data-cmp-clickable-custom-sub-header>Skin Health</a> </li> </ul> </li> </ul> </li> </ul> </nav> </div> </div> </div>  <div class="h1-header-sub-nav--col h1-header-sub-nav--col--cta-card">  <div class="h1-header-cta-card" data-card-id="navigation-3082ecc75c-item-efa2bf62a4" role="img" data-level="0" data-idx="0" data-style="background-image: url(\2f dmassets\2fregional-reusable-assets\2f apac\2fimages\2fli-man-coffee-cafe-1151592555.jpg?fmt=webp-alpha)"> <div 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href="/en-sg/wellness-resources" data-adl-cta-linkurl="/content/hn-one/en-sg/wellness-resources.html" tabindex="0" arial-label="Wellness Resources" data-cmp-clickable-custom-header>Wellness Resources<span class="arrow"></span></a> </div> <div class="h1-header-top-nav-item" data-id="0b67dabe-d50f-4d8e-9950-17ab29f2ff8f"> <a class="h1-header-top-nav-link" data-node-name="business-opportunity" data-node-path="business-opportunity" href="/en-sg/business-opportunity" data-adl-cta-linkurl="/content/hn-one/en-sg/business-opportunity.html" tabindex="0" arial-label="Business Opportunity" data-cmp-clickable-custom-header>Business Opportunity<span class="arrow"></span></a> </div> <div class="h1-header-top-nav-item" data-id="77831947-57a2-4617-8b7a-76d613ec2d10"> <a class="h1-header-top-nav-link" data-has-sub-nav tabindex="0" arial-label="About Herbalife" data-adl-cta-linkurl="" data-cmp-clickable-custom-header role="button" aria-haspopup="true">About Herbalife<span class="arrow"></span></a> <div 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data-cmp-clickable-custom-sub-header>Our Global Impact </a> </li> <li data-menu-link-id="navigation-eba4774f11-item-b56aae3d3f" class="nav-main-item "> <a class="nav-main-link " data-adl-cta-linkurl="/content/hn-one/en-sg/about-herbalife/our-experts.html" href="/en-sg/about-herbalife/our-experts" data-link-level="1" data-cmp-clickable-custom-sub-header>Our Experts</a> </li> </ul> </nav> </div> </div> </div>  <div class="h1-header-sub-nav--col h1-header-sub-nav--col--cta-card">  </div> </div> </div> </div> <div class="h1-header-top-nav-item--background"></div> </div> </div> </div> </div> <div class="h1-header-placeholder-col"></div> <div class="h1-header-col h1-header-right-col"> <div class="h1-header-component-wrapper h1-header-search__wrapper"> <div class="h1-header-search"> <hn-search config-aem="{"localizedLabels":{"includesGSTLabel":"Includes GST","popularSearchesLabel":"Popular Searches","bestSellersLabel":"Best Seller","limitedEditionSkuTagLabel":"Limited Edition","bestSellerSkuTagLabel":"Best Seller","colorsLabel":"Color(s)","sizesLabel":"Size(s)","featuredSkuTagLabel":"Featured ","popularProductsLabel":"Popular Products","newSkuTagLabel":"New SKU","clearLabel":"Clear","searchOnHerbalLifeLabel":"Search on Herbalife","colorLabel":"Color","recentlyViewedProductsLabel":"Recently Viewed Products","isLongWordLocale":false,"flavourLabel":"Flavour","isDisableML":false,"recentSearchesLabel":"Recent Searches","newLookSkuTagLabel":"New Look","searchSuggestionsLabel":"Search Suggestions","searchLabel":"Search","flavoursLabel":"Flavour(s)","noSearchAndProductMatchNotice":"No search and products matched your request","productSuggestionsLabel":"Product Suggestions","sizeLabel":"Size","lowStockSkuTagLabel":"Low Stock"}}"></hn-search> </div> </div> <div class="h1-header-component-wrapper h1-header-shopping-cart__wrapper"> <div data-is-brand="false" class="h1-header-cart"> <hn-bag label-aem="{"tryingToProcessPreviousOrder":"","iconText":null,"previousOrderSuccessful":""}"></hn-bag> </div> </div> <div class="h1-header-component-wrapper h1-header-flyout-menu__wrapper">  <div class="h1-header-flyout-menu--icon" tabindex="0" role="link" data-adl-cta-linkName="menu open" data-adl-cta-linkPosition="header" data-adl-cta-linkElement="button"> <div data-cmp-src="/content/experience-fragments/hn-one/en-sg/h1-header/master/_jcr_content/root/layout_41909470/flyout-menu/icon-menu.coreimg{.width}.jpeg/1712320303371/hamburger-icon.jpeg" data-asset-id="42f0551f-9653-459a-b1a1-f6f6e282078b" data-cmp-data-layer="{"image-9ee8ad17e7":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","image":{"repo:id":"42f0551f-9653-459a-b1a1-f6f6e282078b","repo:modifyDate":"2024-04-05T12:31:43Z","@type":"image/jpeg","repo:path":"/content/dam/hn-one/en/hybrid/icons/hamburger_icon.jpg","xdm:smartTags":{"registration plate":0.839,"address sign":0.751,"composite 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srcset="/dmassets/hn-one/en/hybrid/icons/hamburger_icon.jpg?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/icons/hamburger_icon.jpg" /> <img src="/dmassets/hn-one/en/hybrid/icons/hamburger_icon.jpg" alt="FLaytout Menu" class="cmp-image__image" loading="lazy"/> </picture> </div> </div> <div class="h1-header-flyout-menu--wrapper"> <div class="h1-header-flyout-menu--container"> <div class="flyout-menu-items--nav--wrapper"> <div class="flyout-menu-items--header"> <div class="flyout-menu-items--header--img"> <div> <div data-cmp-src="/content/experience-fragments/hn-one/en-sg/h1-header/master/_jcr_content/root/layout_41909470/logo.coreimg{.width}.png/1729630950531/h1-logo.png" data-asset-id="b4e56f73-7477-4f9d-ba53-b0598ebd5491" data-cmp-data-layer="{"image-b0862c31dd":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","dc:title":"Herbalife Brandmark - Primary - Garden Green - rgb - 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srcset="/dmassets/hn-one/en/hybrid/h1-logo.png" /> <img src="/dmassets/hn-one/en/hybrid/h1-logo.png" alt="Refer to the Style Guide for directions on usage. If this color does not work, you must submit a request via Workfront to the Brand Team." class="cmp-image__image" loading="lazy"/> </picture> </a> <meta itemprop="caption" content="Herbalife Brandmark - Primary - Garden Green - rgb - png"/> </div> </div> </div> <div data-adl-cta-linkName="menu close" role="button" data-adl-cta-linkPosition="header" data-adl-cta-linkElement="button" class="flyout-menu-items--header--close"> <div> <div data-cmp-src="/content/experience-fragments/hn-one/en-sg/h1-header/master/_jcr_content/root/layout_41909470/flyout-menu/close.coreimg{.width}.png/1712320303560/close.png" data-asset-id="16ef8741-6f86-42e4-8be9-3f33c07a009a" data-cmp-data-layer="{"image-0efd3a29f1":{"@type":"core/wcm/components/image/v3/image","repo:modifyDate":"2024-03-21T17:43:35Z","image":{"repo:id":"16ef8741-6f86-42e4-8be9-3f33c07a009a","repo:modifyDate":"2024-04-05T12:31:43Z","@type":"image/png","repo:path":"/content/dam/hn-one/en/hybrid/icons/close.png","xdm:smartTags":{"tartan":0.881,"javelin":0.838,"skiing":0.783,"vertex":0.877,"cross":0.838,"dot":0.769,"crossed arms":0.844,"leaf":0.849,"kilt":0.812,"web icon":0.811,"symmetry":0.807,"checked pattern":0.785,"qr code":0.829,"triangular":0.838,"fraternity":0.827,"rectangle":0.855,"motif":0.773,"plaid":0.845,"crossbar":0.817,"checkered":0.808,"star symbol":0.785,"mesh":0.77,"night photography":0.935,"cross country":0.854}}}}" data-cmp-hook-image="imageV3" class="cmp-image" itemscope itemtype="http://schema.org/ImageObject">  <picture> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1140px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png" /> <source media="(min-width:640px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:640px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/hn-one/en/hybrid/icons/close.png" /> <img src="/dmassets/hn-one/en/hybrid/icons/close.png" alt="Close icon for the flyout" class="cmp-image__image" loading="lazy"/> </picture> </div> </div> </div> </div> <div class="flyout-menu-items--nav--slide"> <div class="flyout-menu-items--nav--slide--wrapper">  <div class="flyout-menu-items--nav"> <menu> <li class="link-with-sub-menu"> <a class="h1-header-mob-nav-link" data-cmp-clickable-custom-header-mob data-id="03197daf-01c1-44ef-a516-73beb89bc226">Achieve Your Goals</a> </li> <li class="link-with-sub-menu"> <a class="h1-header-mob-nav-link" data-cmp-clickable-custom-header-mob data-id="68d1113e-5fe4-4e47-ae83-3a090dc08094"> Products</a> </li> <li class="link-without-sub-menu"> <a class="h1-header-mob-nav-link" data-cmp-clickable-custom-header-mob href="/en-sg/wellness-resources">Wellness Resources</a> </li> <li class="link-without-sub-menu"> <a class="h1-header-mob-nav-link" data-cmp-clickable-custom-header-mob href="/en-sg/business-opportunity">Business Opportunity</a> </li> <li class="link-with-sub-menu"> <a class="h1-header-mob-nav-link" data-cmp-clickable-custom-header-mob data-id="77831947-57a2-4617-8b7a-76d613ec2d10">About Herbalife</a> </li> </menu> </div>  <div class="flyout-menu-items--nav"> <nav data-id-menu="03197daf-01c1-44ef-a516-73beb89bc226" class="nav-drill"> <div class="nav-drill--block"> <ul class="nav-items nav-level-1" data-cmp-clickable-custom-sub-mob> <li class="nav-item" role="treeitem"> <a class="nav-link back-main-menu" tabindex="0" role="link" data-cmp-clickable-custom-sub-header-mob href="javascript:;"> Back </a> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/healthy-weight.html" href="/en-sg/achieve-your-goals/healthy-weight" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Healthy Weight</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/fitness-and-performance.html" href="/en-sg/achieve-your-goals/fitness-and-performance" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Fitness & Performance</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/daily-nutrition-health.html" href="/en-sg/achieve-your-goals/daily-nutrition-health" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Daily Nutrition & Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/content/hn-one/en-sg/achieve-your-goals/skin-body-care.html" href="/en-sg/achieve-your-goals/skin-body-care" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>Skin & Body Care</a> <span class="nav-link--next"></span> </div> </li> </ul> </div> </nav> <nav data-id-menu="68d1113e-5fe4-4e47-ae83-3a090dc08094" class="nav-drill"> <div class="nav-drill--block"> <ul class="nav-items nav-level-1" data-cmp-clickable-custom-sub-mob> <li class="nav-item" role="treeitem"> <a class="nav-link back-main-menu" tabindex="0" role="link" data-cmp-clickable-custom-sub-header-mob href="javascript:;"> Back </a> </li> <li class="nav-item nav-expand"> <div class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="#" href="#" data-link-level="1" data-cmp-clickable-custom-sub-header-mob>By Type</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/all-products" href="/en-sg/u/category/all-products" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>View all</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item nav-expand"> <div class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/shakes" href="/en-sg/u/category/by-type/shakes" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>Shakes</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/shakes/meal-replacement" href="/en-sg/u/category/by-type/shakes/meal-replacement" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Meal Replacement</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/shakes/weight-management" href="/en-sg/u/category/by-type/shakes/weight-management" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Weight Management</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/shakes/sports-performance" href="/en-sg/u/category/by-type/shakes/sports-performance" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Sports Performance</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/shakes/protein-boost" href="/en-sg/u/category/by-type/shakes/protein-boost" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Protein Boost</a> <span class="nav-link--next"></span> </div> </li> </ul> </li> <li class="nav-item nav-expand"> <div class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages" href="/en-sg/u/category/by-type/teas-beverages" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>Teas & Beverages</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/energy-boost" href="/en-sg/u/category/by-type/teas-beverages/energy-boost" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Energy Boost</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/hydration-boost" href="/en-sg/u/category/by-type/teas-beverages/hydration-boost" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Hydration Boost</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/sports-performance" href="/en-sg/u/category/by-type/teas-beverages/sports-performance" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Sports Performance</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/teas-beverages/relaxation" href="/en-sg/u/category/by-type/teas-beverages/relaxation" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Relaxation</a> <span class="nav-link--next"></span> </div> </li> </ul> </li> <li class="nav-item nav-expand"> <div class="nav-link--wrapper"> <a class="nav-link nav-expand-link" tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements" href="/en-sg/u/category/by-type/vitamins-supplements" data-link-level="2" data-cmp-clickable-custom-sub-header-mob>Vitamins & Supplements</a> <span class="nav-link--next"></span> </div> <ul class="nav-items nav-expand-content" role="tree" data-cmp-clickable-custom-sub-sub-mob> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/general-health" href="/en-sg/u/category/by-type/vitamins-supplements/general-health" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>General Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/weight-management" href="/en-sg/u/category/by-type/vitamins-supplements/weight-management" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Weight Management</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/digestive-health" href="/en-sg/u/category/by-type/vitamins-supplements/digestive-health" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Digestive Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/heart-health" href="/en-sg/u/category/by-type/vitamins-supplements/heart-health" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Heart Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/immune-support" href="/en-sg/u/category/by-type/vitamins-supplements/immune-support" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Immune Support</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/bone-joint-health" href="/en-sg/u/category/by-type/vitamins-supplements/bone-joint-health" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Bone & Joint Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/womens-health" href="/en-sg/u/category/by-type/vitamins-supplements/womens-health" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Women's Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a class="nav-link " tabindex="0" data-adl-cta-linkurl="/en-sg/u/category/by-type/vitamins-supplements/mens-health" href="/en-sg/u/category/by-type/vitamins-supplements/mens-health" data-link-level="3" data-cmp-clickable-custom-sub-header-mob>Men's Health</a> <span class="nav-link--next"></span> </div> </li> <li class="nav-item "> <div class="nav-link--wrapper"> <a 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bra":0.962,"leggings":0.943,"posing":0.805,"kneeling":0.907}}}}" data-cmp-hook-image="imageV3" class="cmp-image" itemscope itemtype="http://schema.org/ImageObject">  <picture> <source media="(min-width:1140px)" srcset="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg:desktop-w1248h533-234?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1140px)" srcset="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg:desktop-w1248h533-234" /> <source media="(min-width:640px)" srcset="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg:tablet-w664h356-186?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:640px)" srcset="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg:tablet-w664h356-186" /> <source media="(min-width:1px)" srcset="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg:mobile-w343h356-096?fmt=webp-alpha" type="image/webp" /> <source media="(min-width:1px)" srcset="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg:mobile-w343h356-096" /> <img src="/dmassets/regional-reusable-assets/apac/images/fi-woman-snacking-protein-bar-1304559757.jpg" alt=" Athlete woman eating a snack " class="cmp-image__image" loading="lazy"/> </picture> <meta itemprop="caption" content=" Athlete woman eating a snack "/> </div> </div> </div> <div class="cmp-articles-detail__article"><div class="articles article-detail"> <div class="cmp-article-detail"> <p class="cmp-article-detail-category">Fitness & Performance</p> <div class="cmp-article-detail-content"> <h1 class="cmp-article-detail-content__title">How to Snack Like an Athlete: What to Eat Before and After Your Workout</h1> <p class="cmp-article-detail-content__details">Herbalife <span class="hlicon-dot"></span>23 July 2023</p> </div> </div> </div> </div> <div class="cmp-articles-detail__container"><div class="container responsivegrid"> <div id="container-8a035ae756-14bc5d65-25c2-4d1b-ba36-e628955eb977" class="cmp-container"> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header-d87cd51c-a1ee-4eb6-8fe3-4629e4712a4c"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Healthy snacking is an important part of anyone鈥檚 diet. But for athletes and active individuals, snacking ensures adequate fuel for exercise, improves muscle recovery, boosts mental performance and helps maintain healthy body composition.<br /> <br /> Snacks between our main meals are necessary to get the calories and nutrients our bodies need. The number and type of snacks should be determined by your hunger signals, as well as your work, academic, athletic or sleep schedules.<br /> <br /> By paying attention to the hunger cues from your body, you can help give your body the fuel it needs throughout the day to keep it performing at its best.<br /> <br /> The key is to make smart snack choices to keep you on track with your nutrition and performance goals. Planning ahead is also key to helping you be successful with your snacking!</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1802386354-467dd501-4233-4f38-bc87-aa8a8bf7235d"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h2>1. Balance Macronutrients in Snacks.</h2> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1129204142-1338ba76-4eec-48da-a827-0a42a5e3af9d"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Protein promotes fullness, helping ward off hunger until your next meal, which is why looking for snacks with protein is a good strategy. Aim for snacks with at least 5 to 10 grams of protein.<br /> <br /> That doesn鈥檛 mean carbohydrates aren鈥檛 important, as they provide your body and brain with energy. However, you want good quality carbs like what you will find in whole-wheat bread, crackers or high-fiber cereal. Healthy fats, like nut butter or avocados, also have a place in snacking as they provide lasting energy.</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_958083902-255e5298-32c1-4ddd-a94c-da590dcb4665"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h2>2. Be Careful With High-Sugar Snacks.</h2> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_831277550-55b45c88-2201-4a52-959e-c6f57f467906"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Treats might satisfy a craving, but they don鈥檛 do much to control hunger. Consuming high-sugar snacks can often lead to overeating, which eventually leads to weight gain.<br /> <br /> Choose a convenient snack such as a protein bar, fruit or Greek yogurt when you're on the go. These will keep you fueled and satiated.</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_716348509-7b5562b7-73ca-416d-834d-ea162406723f"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h2>3. Snack Mindfully.</h2> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1424305060-99bca285-62bd-45b2-a5ee-57e678ac4654"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>One of the biggest problems with snacking is that many people snack while doing something else, which can lead to overeating. Snacking while watching TV, scrolling on your phone or while working can end up with you eating a lot more than expected. Try to make eating a purposeful activity that is done without distractions.</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_2128567011-7212d587-f947-41eb-8961-1666926c52f1"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><h2>4. Plan Ahead.</h2> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1672244012-08dcb209-f13f-4031-a276-e60199c1c922"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Prepare healthy snacks at home to take with you to work, school or training. Skip the vending machine and avoid buying snacks where healthy options are limited.<br /> <br /> You鈥檒l not only save money, but you鈥檒l also get a bigger bang for your nutritional buck by preparing healthy snacks ahead of time. Pack portable snacks in your backpack or sports bag.<br /> <br /> For preworkout snacks, I recommend incorporating a healthy mix of macronutrients, especially good-quality carbs, if you engage in endurance training or sports.<br /> <br /> These are some good snacks for about an hour before a workout:</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1818012710-92cb80b8-88d0-4f43-81f2-e62f97a81e2f"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><ul><li>Greek yogurt with berries</li><li>Banana and peanut butter</li><li>Cottage cheese</li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1911128604-ad40f17c-9b28-4c0e-bf0d-224df619a9dd"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Once you get within 30 minutes of a workout, you want to stick mainly to liquids, making a preworkout drink or sports drinks good options.<br /> <br /> After your workout, it's important to hydrate and consume protein for optimal recovery. Within 30 minutes of a workout, a protein shake is a great option. Not only does it give your body the nutrients it needs, but it is convenient. However, a postworkout shake doesn't replace a meal, so here are some good postworkout snacks:</p> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_1738412000-aa90f4b8-9db2-4101-bbbf-323c9f19b8bc"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><ul><li>Tuna and whole-wheat crackers</li><li>Turkey sandwich</li><li>Hummus and pita</li></ul> </div> </div> </div> </div> <div class="text-header text"> <div class=" h1-cmp-theme-background-color__primary" id="text_header_341616938-5c0543b7-0896-42f6-9809-849edd2e3582"> <div class="cmp-text-header"> <div class="cmp-text-header__body h1-cmp-theme-color__primary"><p>Planning ahead and knowing your schedule will keep you from missing your healthy snacks.</p> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> <div class="content-link-list-layout aem-GridColumn aem-GridColumn--default--12"><div> <div 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