Best snacks for the gym and workout
What you eat around your workout affects both performance and recovery. With the right snacks, you can train harder, longer, and feel better afterwards. Here are our top tips.
Before your workout — energy in
The goal is to replenish glycogen stores without straining your digestion. Eat 30–60 minutes before:
- Freeze-dried banana — fast carbohydrates and potassium to prevent cramps
- Dates + nuts — natural energy with some protein and fat for slower release
- Oats with freeze-dried fruit — complex carbohydrates with vitamins
During your workout — keep your energy up
For sessions over 60 minutes, you might need to refuel:
- Freeze-dried fruit — easy to carry, not sticky, fast natural sugars
- Nuts — for longer exercises where fat is fuel
After your workout — recovery
The critical 30-minute window: your body needs protein and carbohydrates to build and repair muscles.
- Protein shake + freeze-dried fruit — easy to prepare and consume quickly after your session
- Quark with freeze-dried berries — high protein, antioxidants against inflammation
- Rice + chicken + freeze-dried goji — complete recovery meal
Why freeze-dried fruit is especially good for exercisers
Freeze-dried fruit is small and light — perfect to throw in your gym bag. It doesn't need refrigeration, retains all its nutritional value, and provides natural antioxidants that fight exercise-related inflammation.
Check out Cofá’s freeze-dried fruits and snack assortment — your gym bag's new best friend.
