Best Pre/Post Workout Snacks

The question I get asked a lot these days is, What are the best pre/post Workout Snacks for Kids that are quick and healthy too?? My best off the cuff Mom and Certified Personal Trainer advice is always the same and includes the following common denominators. First, choose a snack consisting of protein, carbohydrates, and healthy fats. Second, choose a snack between 70 and 200 calories and eat it within that 30-60 minute window before or after a workout. Third, a quick fix that’s tasty too is a win-win for everyone!

Workout snacks for kids can be quick, healthy and tasty too.  Time them just right for maximum results before, during and after exercise.
Perfect Pre/Post Workout Snacks for Kids!

Some people are crazy creative when it comes to making food fun for kids. Therefore, I am saddened by the blood-sugar crashing, calorie-dense, and high-fat go-to snacks I see way too many kids eating today. With so many delicious and nutritious options, there is no reason that Lunchables, cereal, candy, and endless choices of chips should still be top picks. It should be no surprise this list of unfortunate and unproductive food choices is wreaking havoc in typical kid diets today. While these choices are okay in moderation, parents and educators must be proactive in developing long-term diet and exercise habits from a young age to prevent kids from becoming adults who are addicted to junk food and sedentary.

Consequently, I have developed a shortlist of 5 healthy snack choices to try out this week. And they are also perfect pre/post-workout snacks for kids. Best of all, kids will enjoy eating them!

1) Peanut Butter Applesauce Toast

This is a perfect pre/post-workout snack for kids on the go and targets all 3 macronutrient categories: protein, carbs, and natural healthy fats. 

First, get a piece of whole wheat bread and toast it to golden brown while microwaving a small bowl of applesauce. Now, when the toast is done, immediately spread it with peanut butter and pour the warm applesauce over the top. Meanwhile, cut into squares and serve. 

This delicious snack is best served with milk for added protein and could be served for breakfast or a quick pre/post-workout snack that is quick and healthy too.

2) Tortilla Chips with Salsa

A good alternative to potato chips is tortilla chips. They are much healthier than most crackers and chips and salsa is low in calories. Salsa choices are usually endless depending on what part of the country you live in. Salsa choices can range from mild to habanero, chile level hot, and can be red, green, or roasted. An alternative to this choice is pita bread and hummus.

3) Banana, Honey and Peanut Butter Sandwiches

Okay, it’s time to grab the loaf of whole wheat bread again. This time it will be spread with peanut butter, chopped banana pieces, and sweet honey drizzled on top. The honey is a natural sugar with lots of added benefits including the sweet flavor your child will love.

Peanut Butter with honey and banana slices sandwich is a quick and healthy workout snack for kids.
Banana, Honey, and Peanut Butter Sandwich 

The banana provides potassium, the peanut butter adds protein and natural fats and the bread brings complex (high quality) carbohydrates.

4) Yogurt Parfait with Fruit

This one is amazingly simple and you and your child can create endless combinations together. Choose from regular yogurt, Greek yogurt or flavored yogurt, topped with granola, and any type of fresh fruit. Granola is one of the healthier cereal choices as well.

5) Ants/Animals on a log

Start with celery sticks (or carrots) and dip them in peanut butter. Add purple or golden raisins, animal crackers, pretzels, apples, or any other creative combination to the peanut butter! Likewise, one of our family favorites is celery snails by Amber Gray. This tasty animal-themed treat is a sure way to get different types of vegetables into your child?s diet.

Ants on a log is a fun and nutritious workout snack for kids.
Celery Snails 

Which one of these simple, tasty, and healthy new snack recipes will you start with first? As a result, better nutrition will benefit kids at home, in the class room and every other area of life. 

And finally, my kids strength and conditioning program, My First Workout, enhances a well-balanced diet. It contains everything your family needs to get started on a habit of fitness TODAY! For more information on this program or our fitness equipment for kids, contact me at or visit our website .

My Best & Enjoy!