Avocado toast, vegetable bruschetta, smoothies, banana cookies: healthy snacks before or after your workout

“It is better not to eat before training!” They said. Yes, when it comes to a hearty breakfast 10 minutes before your run. But even avid sports fans know how important a full meal or a hearty snack is an hour (or better, a few) before playing sports. It is important to maintain this time interval so as not to feel heaviness in the stomach and easily run the traditional five kilometers. Together with Anastasia Kulneva, founder of the tennis clothing brand Kultenni, has prepared six hearty and healthy snacks that everyone can eat before or after a workout. Even those who are far from sports will appreciate them. Remember!

Avocado toast

It makes no sense to talk about the benefits of avocado. Adepts of proper nutrition cannot imagine their day without a portion of this fruit, and we do not mind. You can even make a delicious brownie or chocolate paste from avocado, but the most popular and hearty recipe is avocado toast.


  • 1 avocado;
  • 2 slices of buckwheat or rye bread;
  • cream cheese;
  • 1 tsp olive oil;
  • 1 tsp lemon juice;
  • greens to taste.


Peel the avocado and beat it in a blender until it becomes sour cream.

Add seasoning to taste, lemon juice and some olive oil.

Slice the bread and heat it in a toaster or dry skillet.

The main secret weapon is different for everyone, we have cream cheese, which must be spread on bread first. After – the resulting avocado paste and sprinkle with herbs on top.

Bruschetta with seasonal vegetables

If you are still eyeing the avocado or you are simply bored with it, replace it with seasonal vegetables. For example, now, in the local market, you can find several types of tomatoes – from deep red to yellow and black. They work especially well with ricotta and cilantro. And if you have a little more time left than usual, the bruschetta can be baked in the oven to keep it warm.

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  • 2-3 tomatoes;
  • 2 slices of buckwheat or rye bread;
  • 1 tsp lemon juice;
  • balsamic sauce;
  • greens, seasonings to taste.


Fry the bread in a pan (as in the previous recipe), and pepper the tomatoes, sprinkle with balsamic sauce and add a little sprouted herbs.

Spring rolls

If at the word rolls you immediately think of rice with salmon wrapped in nori, we hasten to dissuade you. For example, spring rolls have nothing to do with these ingredients.


  • rice leaves (you can find them at Ozon, 4fresh, or any other store);
  • 1 carrot;
  • 1 cucumber;
  • 1 pepper;
  • greens and lettuce.


Cut vegetables into long slices and wrap in pre-moistened rice leaf. For more flavor, you can mix French mustard with soy sauce and use as an additional dressing.

It is convenient to take spring rolls with you, eat while driving or in between tennis games.

Porridge for the lazy

You can prepare a snack and a hearty breakfast in one bottle much in advance. This will save time and additional resources – the porridge is always at hand, and cooking will take no more than five minutes.


  • 1 cup coarse oatmeal (not instant)
  • coconut or any other vegetable milk;
  • sweetener (date syrup or Jerusalem artichoke syrup, but you can do without it);
  • fresh berries to taste.


Mix rolled oats with any plant milk, add sweetener and refrigerate overnight. During this time, the mass will thicken, and in the morning you can add fresh berries to it and eat it on the way to the gym.

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Smoothie is not as easy as it sounds. We have already said in this article that, for example, it is better not to drink it on an empty stomach and be sure to add greens. Now we are sharing a delicious and satisfying recipe with banana, mango and spinach.


  • 1 banana;
  • 50 g spinach;
  • 1 ripe mango or a handful of dates
  • 1 cup coconut milk
  • 1 glass of water.


Whisk all the ingredients in a blender and it won’t feel like an eternity before dinner. If you don’t accept vegetables in a smoothie, use half an avocado instead of spinach.

Banana cookies

Ideal for those with a sweet tooth! This dessert is not only delicious, but also healthy, and you can cook it right in the morning for breakfast – it will take no more than 20 minutes.


  • 1 ripe banana;
  • half a glass of rolled oats;
  • 2 tbsp. l. coconut oil;
  • dried berries, nuts to taste.


While you are cooking the ingredients, preheat the oven to 160 °. Then soften the banana with a fork, add the oatmeal and coconut oil. Form a cookie from the resulting mass and bake for 15 minutes.

Optionally, you can add dried berries, chocolate or nuts (the only point is that it is better to eat nuts after, not before sports).

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