Hitting the gym while being on any restrictive diet can sometimes feel like an unending battle. However, keeping your body trained for a specific nutritional regime can work well for any cardio and flexibility training that requires you to perform at your peak.
Similarly, a keto diet is also one regimen many people follow to induce weight loss. Once you start a ketogenic diet, it’s essential to stick to your diet plans. Getting in and out often with your diet can result in serious consequences as you fall out of ketosis, which is the fat-burning mode that occurs due to being in the low-carb, high-fat diet mode.
Having the right pre and post-workout snacks for yourself can get you pumped up to stay on your toes throughout an intense training session. Before we jump into the snacks, let’s briefly go over why keto is important and how staying on a keto diet can help you.
How Does A Keto Diet Help You?
A ketogenic diet means your food intake comprises of minimal carbs, moderate quantities of protein and a great number of fats. The goal of starting a keto diet is to push your body into a state of ketosis, where the body is trained to use fats as a primary source of energy instead of carbs.
Opting for a keto diet is an excellent option if you’re looking to do two things at once, firstly developing muscle tone and secondly, keeping yourself lean and fit. It helps bring up your energy levels and also increases flexibility.
It can also prevent in giving rise to long-term health complications because it lowers the number of sugars in your blood. Due to these reasons, a keto diet helps you to stay fit while also keeping your calorie count in check.
Here Are Some Of The Best Pre And Post Workout Snacks That You Can Try
We have a variety of snacks for you that will give you the right twist of sweet, salty and savoury to satisfy all your cravings for any time of the day so that the best of your mood can set in.
These food options are some of the best speedy on the go options for anyone who is just starting out with a keto diet or has trouble putting together elaborate recipes because of time shortage.
We can assure you that these recipes and ideas are totally worth a try. They have a mindblowing taste, but along with that, these snacks also ensure that your body stays in the ketosis stage, which is the fat-burning state you want to be in. Once you’re in the fat-burning state, your body stops burning carbs to provide energy and instead fats are used and voila! Your curves and lean body is on the way.
Keto Yoghurt Bowl
Many people who train regularly find dairy to not always be a good idea to base their pre and post-workout meals around. Therefore, you can try plenty of options like coconut milk or soy-based yoghurts. These will also help if you are having an upset stomach and want to keep it light. You can toss in a few carbs in the form of fresh berries to your yoghurt bowl. To create a more diverse taste and add in texture to your bowl, add pumpkin seeds, sliced bananas, shredded coconut, and nut butter to your bowl.
Smoked Salmon Cucumber Rollups
Have you heard of these to work as party appetizers only? Well, imagine having a party appetizer that works great and easy enough to make an excellent pick for a quick pre-workout snack as well!
Just start by cutting a cucumber into thin slices at least six inches long or long enough to be easily rolled. Spread some cream cheese and line it up with some fresh smoked salmon to roll it up. These will give your meal the right kick of nutrients with a little of everything – fats, carbs, and proteins!
Who doesn’t like meatballs? These are the perfect post-workout keto snack because of the high high-protein content! In one go you can easily make a batch of at least 20-25 meatballs which means that your meal prep for the week is sorted out. If you don’t want to have all the meatballs at once, you can also pop them in the freezer, and they will work just fine to give you the right burst of proteins to keep you in keto mode.
Nutritional count per meatball
We have one for chocolate lovers now! Might you think chocolate and keto? But we’re here to cheer things up for you. It doesn’t matter if you’re on a diet because you can still afford to have chocolate. How crazy is that!
This is a 100% keto-friendly snack that is loaded with proteins and healthy fats. These are a great snack to kill your cravings, and we highly recommend it for people on a diet who constantly feel the need to munch on something. Also, if you can’t get over your dessert cravings but have to avoid them, these choc bombs will make the perfect treat.
Nutritional count per brownie bomb
Keto smoothies are one of the most excellent ways to ensure you are getting sufficient supplies of fat and protein macros to keep your body kicked up on a keto diet after finishing a workout. Some of the best ingredients to add to your smoothie are listed below.
Nut butter (peanut, almond, cashew)
Blueberries, strawberries and raspberries are the best fruit options (They have low sugars which accounts for lower carbs; avoid bananas and similar tropical fruits because of the high sugar content)
Green vegetables (spinach, kale)
Seeds (sunflower, chia, flaxseed)
Pro Tip: Add a scoop of pea protein isolate or your choice of whey protein isolate powder to ensure that the protein content of your smoothie is high while the carbs run low.
The nutritional content of your smoothie shall be determined by the ingredients you have so mix it up and take your time to figure out the best combinations for yourself that work nicely for your tastebuds as well as your calorie counter.
Ham And Cream Cheese Rollups
This snack works out well as a pre-workout and post-workout snack, but it’s a hit or miss for many people. If you are a fan of the sour burst from pickles, then you will absolutely love this.
It has a sour taste as the ham, and cream cheese rolls up together. If you want you can replace pickles with cucumber and end up with the same crunch. Just a few of these roll-ups can give you the absolute protein and fat kick you need to get started.
Can you imagine eating a pre-workout snack straight out of a jar? Olives prove to be the best source of healthy fats. They are a keto-friendly snack and requires practically no time for preparation.
Olives consist of 11-15% fat out of which three quarters comprise oleic acid. It is a monounsaturated fatty acid which is the key component of olive oil.
Another keto-friendly advantage of having olives as a snack is that they comprise of a very low-carb content. Olives are also an excellent source of various vitamins and minerals like vitamin E, iron and calcium.
This pre-workout snack is also packed with antioxidants so if you’re looking for something that keeps your calorie count in check while also provides nourishment. Olives are the way to go.
Nutritional count per 100g olives
We really love Olly's Olives.
Nuts are an exceptional keto-friendly snack that is also fuss-free as you can enjoy it on its own or combined with a meal. Nuts are packed with healthy fats while being low in carbs and high in protein!
Keep in mind that not all nuts are created equal, so we recommend you to have a variety of full range of benefits available as nuts can be stored well inside a jar and do not perish easily. Thus, you can keep a bag of mixed nuts inside your bag, locker, or even your car.
On average, mixed nuts contain the following count.
Nutrition per 100g
A super keto-friendly snack that is very cheap and easy to prepare is hard-boiled eggs. It has high quantities of both protein and fat and contains zero carbs. You can buy pre-cooked hard-boiled eggs from most supermarkets nowadays, which works well as a great grab-n-go option.
Hard-boiled eggs make a decent option for people who want to try out keto and start with it.
Nutritional count per large boiled egg
Creamy Avocado Tuna
A healthy snack that you can finish making in under five minutes? Yes! And guess what, it’s pretty low-budget too. All you have to do is toss a can of tuna into a bowl and add some mayo, gherkins and chives to it. Finish it with a dash of salt and a generous shake of black pepper. Add this prepared stuffing inside your avocado boats to keep your calories floating.
Pro tip: You can use an ice cream scooper to get a round scoop so filling the boat is easier for you.
Is There Anything Else Besides Keto Snacks That You Can Try?
Protein supplements that are most often taken in the form of protein shakes are simply drunk that you can make for yourself by mixing your favourite protein powder together with water.
They make an excellent addition to your diet because they are convenient and work great as post-workout snacks especially. Many people use them as pre-workout snacks as well, which just works just as well for them.
When your access to foods with high protein levels is limited, consuming these protein drinks to fulfil your protein portion requirements for the day is a good idea!
Once you start working out, you need protein supplements equivalent to the amount of 0.5 grams per pound of your body weight. However, you have to keep in mind that if you start engaging in other heavyweight and high-intensity workout sessions, you may need more quantity of protein than an average individual who wants to lose weight.
Many fitness trainers do not need extra protein supplements to reach their daily protein goal. However, the intake of these can give benefit to your body in more than one way.
Some of the healthy types of protein powder that you can pick from have been included in the list below.
- Whey protein: It absorbs faster and is dairy-based. Consists of all the essential amino acids
- Casein protein: it absorbs slowly and is dairy-based. Consists of all the essential amino acids
- Collagen protein: it absorbs quickly and is dairy free. Consists 8 of 9 essential amino acids.
- Soy protein: It is plant-based and consists of all the essential amino acids. It also has soy isoflavones, which may give your body several other health benefits.
- Hemp protein: It is plant-based in origin and has a high content of omega-3 and omega-6 fats. However, it contains low amounts of the essential amino acid lysine.
- Rice protein: It is a plant-based protein and has low levels of the essential amino acid lysine
- Pea protein: It is plant-based and has low levels of the non-essential amino acids cysteine and methionine
Besides protein powder, you can also consume protein water and hydrolyzed collagen to boost your protein intake. However it is best to experiment! What to eat before a workout is something that you have to figure out for your own-self after looking at every option. Everyone has a different body that responds differently to various things.
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