Food is fuel, and what you eat before and after your workout can help you perform better and recover quicker. But there are so many foods to choose from, and if you think it’s all about the protein shake, think again. Here are five natural snacks that support you and your workouts. 

Casey Ho, is the founder of the wildly successful YouTube fitness channel, Blogilates – she’s got over 4 million subscribers and counting. And Ho knows a thing or two about fitness and food.

So, if you’re in need of a natural pre-workout snack, Ho’s got you covered. These two snacks provide you with healthy carbs to give you energy.

1. Tropical Energy Smoothie

Blend together:

1 navel orange

1 banana

1/3 frozen pineapple chunks

Not only is this drink energizing, but it’s also immune-boosting and supports healthy collagen production.

2. DIY sports drink

Mix together:

1/2 cup water

1 cup coconut water

Juice of 1 lemon

1 tbsp honey

Pink of sea salt

This DIY sports drink is packed with electrolytes for complete hydrates.

When it comes to post-workout snacks, you want a mix of healthy carbs and proteins. Carbs refuel and replenish your energy levels, while protein helps muscles rebuild and recover.

3. Protein shake + banana

This one’s pretty explanatory!

4. Nuts and dairy (protein) + a fruit (carbohydrates)

Good combinations include:

Almonds, string cheese and a naval orange

Walnuts, Greek yogurt and blueberries

5. Hummus and veggie mason jar

Spoon your favorite hummus in the bottom of a mason jar

Place carrot and celery sticks in the jar, and voila – you have a perfect hummus and veggie to-go snack.

As always, listen to your body and see what it needs. By following your intuition and responding to your body’s needs, you help it to either fuel up or recover, before and after your workouts.