Greek Yogurt

A Greek yogurt is a versatile and satisfying pre-workout option. For a protein-packed snack, mix it with berries, a drizzle of honey, and a sprinkle of granola. This combination also delivers a blend healthy fats and complex carbohydrates to provide sustained energy throughout your workout. 

Protein Shake/ Smoothie 

You can make a pre-workout protein shake or smoothie by blending any protein powder you have with milk or water. This can then be paired with other fruits and/or vegetables of your choice. Because it's packed with nutrients, it provides a convenient and easily digestible source of protein. 

It has been found that whether you have your protein shake before or after your workout makes very little difference - both ways help contribute to muscle growth. 

Veg & Dips 

Another great high protein snack are dips, like tzatziki (Greek yoghurt and cucumber), hummus (chickpeas) or cottage cheese paired with your favourite veg! You can even make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it, so it’s also super convenient! 

Chocolate Milk

Believe it or not, chocolate milk can be a fantastic post-workout recovery drink. Because it has a good ratio of carbohydrates to protein, it helps replenish glycogen stores and supports muscle repair. Also, its a tasty treat to look forward to after completing your workout.

Quinoa Salad

Prepare a quinoa salad with grilled chicken, cherry tomatoes, cucumbers, and feta cheese. Quinoa is complete protein, and the vegetables add essential vitamins and minerals. This satisfying post-workout snack aids in muscle recovery and replenishes nutrients.

Cottage Cheese

Cottage cheese is a rich source of casein protein, making it an excellent choice for post-exercise recovery. Pair it with fresh pineapple chunks to add a touch of sweetness and additional vitamins.

Tuna Crackers

Fish is not only high in protein, but also lots of healthy fats & omega 3 that keeps your heart healthy! Try a tinned fish, like tuna on crackers for an easy snack. Just be aware, although it is highly nutritious, tuna is also very high in mercury compared to other kinds of fish. Therefore, please enjoy in moderation!

Hard-Boiled Eggs

Hard-boiled eggs are a convenient, portable protein source. Rich in amino acids and essential nutrients, they're an ideal snack to carry in your gym bag. 

If you don't fancy them on their own, they also make a great addition to salads, or you can sprinkle over seeds for a little crunch.

Protein Bars 

When you're pressed for time, protein bars can help fuel your body with essential amino acids, support muscle repair and keep hunger at bay. Just toss one in your bag, and you're ready to conquer your day. 

Choose a high-quality protein bar with minimal added sugars and a good balance of macronutrients. Look for bars containing whey, soy, or pea protein for a quick and easy post-workout snack.  

Trail Mix 

Nuts and seeds are full of protein and healthy fats that are great for keeping you energised. Try and fruit and nut mix as a snack but be careful on portion sizes... they're very moreish! 

Create a custom trail mix with a variety of nuts, seeds, and dried fruits. The nuts provide protein, while the fruits offer natural sugars for a quick energy boost. Be mindful of portion sizes to avoid excessive calorie intake.