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So many of us want to know the best workouts for rock-hard abs and toned arms, but overlook how to fuel before and after a workout. While overall nutrition is important to maintaining a healthy weight, the pre and post workout snacks you choose can actually enhance or reduce the effectiveness of your workouts.

Whether you’re a life-long gym-goer or new to exercise, we’ve compiled some of our favorite pre and post workout snacks that will help fuel your body and mind on your journey to better health.

Bowl of healthy granola with blueberries

*Image by @EyeEm


Fueling before and after a workout is crucial for fitness. Pre-workout fuel primes your body for optimal performance, like filling up your car with gas before a long drive. It provides the energy and nutrients needed for an effective workout, helping to enhance endurance and strength.

Post-workout fuel is about replenishment and repair, similar to refueling and washing your car after a road trip. It helps repair muscle tissue and replenish energy stores, ensuring you’re ready for the next session. By nourishing your body with the right nutrients at the right times, you support overall health and well-being, feeling strong, energized, and ready to take on challenges.


Never wonder how to fuel before and after a workout again, here are our go-to snacks.

Pre-workout snacks:

  • Greek yogurt mixed with protein powder, topped with Dandy Blend granola and berries: High in protein and antioxidants, perfect for muscle repair and energy.
  • Banana with almond butter: Provides a mix of carbohydrates and healthy fats for sustained energy.
  • Overnight oatmeal with sliced fruit: Provides a combination of complex carbs and vitamins for steady energy release.

Post-workout snacks:

  • Quinoa or rice with grilled chicken and veggies: Offers a mix of protein, carbs, and nutrients for refueling and repair.
  • Dandy Blend date shake plus protein powder: Combines protein for muscle repair and carbs for replenishing glycogen stores.
  • Rice cakes with cottage cheese and sliced tomato: A light yet satisfying snack with protein and carbs for recovery and energy replenishment.

To shop Dandy Blend and all our dandy offers, visit

Dandy Blend is not a supplement or medicine. Any health related questions or concerns, we always recommend consulting with your primary care physician.

*Banner image by @freepik