Trojan - Pre- and Post-workout Meals and Snacks for Cardio

Pre- and Post-workout Meals and Snacks + Raisin Bread Recipe

To get the most out of your cardio workouts, you need to maximise fat burning and minimise muscle loss. This requires proper nutrition before and after your cardio sessions. We’ve created a simple guide to help you get the most out of your cardio workouts, from pre-workout snacks that will keep you energised to post-workout meals that will leave you with more energy than ever before!

Pre-workout Meals and Snacks

Everyone is always talking about proteins when it comes to a pre-workout meal. But the truth is, you also need carbs and fats to help you through your session and melt body fat. Surprised? Each of them has a vital function to play during your workout…

Carbohydrates directly affect your blood sugar levels, and with the right amount, you can get enough energy to go through a workout, which is essential for healthy weight loss. Fats are essential because they help maintain optimal hormone levels and provide slow-burning fuel, which can assist in getting enough energy for long workout sessions.

Some of the best foods for creating balanced pre-workout meals are:

  • Quinoa
  • Oatmeal with banana and almonds
  • Couscous
  • Sweet potato
  • Eggs and toast
  • Yoghurt with almonds and nuts
  • Granola bars
  • Whey protein shakes
  • Fruit smoothies
  • Muesli
  • Green apples

Some foods that you should absolutely avoid eating before a workout, mainly because they are harder to digest, are:

  • Beans
  • Cauliflower
  • Cabbage
  • Fried foods
  • Carbonated drinks
  • Desserts
  • Spicy foods

Post-Workout Meals and Snacks

Most people who complete a reasonable hour or less of exercise don’t need a specific recovery food if they eat a snack or meal that includes a mixture of carbs and protein within a few hours of their workout. However, some people should be paying closer attention to what they eat after exercise, especially after intense endurance or strength-training workouts.

So, what would a healthy post-workout snack look like? An excellent general rule is to aim for a snack with at least 10g of protein and double or triple that in carbs, but you may go a little higher on the carbs after intense cardio or endurance workouts and go a little higher on the protein after a strength-training session.

Some post-workout snack ideas include:

  • Raisin bread with cottage cheese and sliced bananas
  • A whole-wheat tortilla with hummus
  • Plain Greek yoghurt with walnuts and honey
  • Flavoured kefir
  • Whole-wheat crackers with cheese and dried figs
  • A couple of eggs with toast and fruit

Whole Wheat Raisin Bread Recipe

Nutritional facts: 161 Calories, 6g Fat, 25g, Carbs, 2g Protein.
Prep: 2 hrs
Cook: 45 mins
Total: 2 hrs 45 mins
Servings: 16 servings


  • 2 cups flour (whole wheat)
  • 3 tbsp sugar
  • 1 tbsp yeast (active dry)
  • 1-1/2 tsp salt
  • 1-1/2 cups warm water
  • 3/4 cup milk
  • 1/3 cup molasses
  • 1/3 cup butter (melted)
  • 1 cup raisins
  • 4 cups flour (bread)


  1. In a large bowl, mix whole wheat flour, sugar, yeast, and salt.
  2. Add water, milk, molasses, butter, and raisins. Mix well.
  3. Mix in the bread flour until a dough is formed.
  4. Turn the dough out onto a floured board and knead for about 8 minutes, adding more flour to the dough in small amounts as needed.
  5. Put the dough in a greased bowl. Turn the dough over in the bowl so that the dough top is also lightly greased. Cover the bowl with plastic wrap or a clean kitchen cloth and let it rise in a warm place for 1 hour.
  6. Punch down the dough.
  7. Turn the dough out onto a board and knead for another 5 minutes.
  8. Divide the dough into 2 equal parts. Shape the dough into 2 loaves.
  9. Put loaves in two greased loaf pans. Cover and let it rise for about 30 minutes or until double in size.
  10. Bake at 180 degrees Celcius for about 40 minutes or until the bread sounds hollow when you tap on it.

This blog provides general information and discussions about fitness and health subjects. The information and other content provided in this blog, or any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay seeking it because of something that you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practise or other institution.


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