When it comes to gym nutrition, many people focus only on main meals and forget that snacks also play a crucial role in energy and nutrient intake. Choosing the right snacks not only helps maintain endurance during workouts but also supports muscle recovery and growth afterward.

In this guide, we’ll show you what to eat before, during, and after workouts to achieve the best results.

What Your Body Needs During Workouts

Before Workout – “Fuel Up” Your Body

Working out on an empty stomach is like driving a car without fuel. A proper pre-workout snack not only energizes your body and sustains endurance but also reduces fatigue and prevents muscle loss during exercise. However, it’s important to fuel your body correctly to provide just enough energy while avoiding a heavy, uncomfortable feeling.

To maximize your workout, aim to eat 45–60 minutes before training. Recommended foods include:

• Carbohydrates – the main energy source: Choose healthy carbs like whole grains, low-fat or fat-free yogurt, fruits, and vegetables to provide glucose for muscles, improving endurance and workout performance.
• Moderate protein intake: Helps reduce muscle breakdown and kickstarts recovery, e.g., Greek yogurt, boiled eggs, whey protein shakes, or protein bars.
• Limit saturated fats: They slow digestion and may cause discomfort during exercise.
• Stay hydrated: Drink enough water or add electrolytes to maintain performance and prevent cramps.

During Workout – Maintain Performance & Avoid Fatigue

During exercise, your body rapidly consumes glycogen and loses water through sweat. For high-intensity or long-duration sessions (over 60 minutes), snacks and drinks can help sustain performance.

• Fresh or dried fruit: Bananas, apples, raisins, and dates provide natural sugars (glucose, fructose) for quick energy.
• Energy bars: Rich in carbohydrates, sometimes with added protein and vitamins—perfect for long workouts like running, cycling, or high-intensity cardio.
• Energy gels: Quickly absorbed carbs in liquid gel form, ideal for endurance athletes.
• Sports drinks: Replenish water and electrolytes (sodium, potassium, magnesium) to prevent cramps and dehydration. Choose low-sugar, neutral-pH options to avoid bloating and stomach discomfort.

Using snacks during workouts ensures your body receives nutrients promptly, sustaining energy and endurance while providing the building blocks for muscle development and joint protection.

After Workout – The “Golden Window” for Recovery

After a gym session, your body needs to restore both energy and muscle. This is the “golden window” to refuel, enhancing recovery and reducing muscle loss. During exercise, you lose water and minerals through sweat. Rehydrating helps maintain electrolyte balance and prevent cramps. Follow this by protein intake to repair and build muscles. If you’re busy, protein bars or whey protein shakes are a convenient solution to quickly replenish lost energy.

Understanding what nutrients your body needs is as important as knowing how to train. Both are essential for achieving your fitness goals. Equip yourself with knowledge and make the best choices for your body.

Top Gym Snacks at Nutrition Depot

Myprotein Protein Brownie Combines natural sweetness and rich chocolate flavor. Each brownie delivers 23g of high-quality protein, 287 calories, and only 4g of sugar (75% less than regular brownies). Perfect for supporting muscle growth or a controlled diet while curbing sweet cravings

Myvegan Vegan Baked Cookie Ideal for vegans or those preferring plant-based ingredients. Made from legumes, seeds, and olive oil, these cookies are rich in fiber, vitamins, and minerals, making a nutritious snack.

Nutrend Protein Bar Convenient for busy days. Coated in crisp chocolate with a crunchy nutty filling, available in banana, coconut, and almond flavors. Each bar provides 12.5g protein, 23g carbs, 2.4g fiber, and essential B vitamins, E, and biotin. Perfect for pre- or post-workout or anytime you need a quick energy boost..

Why choose these snacks?

Each product delivers essential nutrients, supports your training goals, and is convenient for busy lifestyles. Nutrition Depot offers a wide range of products including wafers, energy bars, protein bars, and Qwizz Bars from top brands like Nutrend and Myprotein.

If you want effective, convenient nutrition for your workouts, explore Nutrition Depot’s offerings to find the perfect fit for your needs!

Nutrition Depot – The Authorized Importer and Distributor in Vietnam

Nutrition Depot is the place to provide genuine imported sports nutrition products. With the desire to bring the best quality products to consumers, Nutrition Depot always guarantees to bring the best products to customers.

For any inquiries and purchasing needs, please contact us immediately using the information below for prompt and accurate consultation and answers that are suitable for your needs.

Stores:

SHOWROOM & OFFICE:

• Address: 3 Vo Thi Sau Street, Tan Dinh Ward, Ho Chi Minh City
• Hotline: (028)3820.6423 – 0938.900.501

THAO DIEN SHOP:

• Address: 12 Thai Ly, An Khanh Ward, Ho Chi Minh City
• Hotline: 0906.864.770