The document lists 20 snack ideas for pre and post workout, focusing on nutrient-rich options like yogurt with berries, protein shakes, and various combinations of protein sources and healthy carbohydrates. Suggestions include fun recipes such as a 'sweet potato pie shake' and a 'green monster smoothie', aiming to provide energy and aid recovery. Each recipe contains simple ingredients aimed at enhancing performance and recovery for fitness enthusiasts.

1. 20Awesome Snacks
For Pre and Post Workout
W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M

2. Pre-Workout
SNACKS
W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M

3. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Perfect Yogurt:
Feeling fancy, top ¼ cup non-fat
yogurt with ½ cup whole grain
cereal and ½ cup fresh strawberries.

4. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Protein Creamcicle:
Put a twist on the classic child treat by blending 1
scoop vanilla protein powder, 1 cup orange juice,
and 1 cup ice. My expert personal trainer
Plano does it.

5. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Cha-Cha Coconut
Shake:
Infuse 1 scoop chocolate whey protein with 2
spoons of extra virgin coconut oil.

6. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Star Buffs Shake:
Need a pre-workout pick-me-up? Great fitness
editor suggests blending 1 cup iced coffee
with 1 scoop chocolate whey protein.

7. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Dressed Up Oats:
Load up on carbohydrates for a longer workout
with half cup cooked steel-cut oats topped
with 1 tablespoon dried fruit and 1 tablespoon
crushed almonds.

8. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Fruitsation Shake:
Blend 1 scoop of your favorite whey protein flavor
like vanilla with half cup ice, and 1 cup berries for
an energy boost. Suggest personal trainer.

9. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Dried Fruit:
For a quick pre-workout fix, try ¼ cup serving of dried
almond, apricots, and pineapple, says greatest Expert
trainer.

10. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Chicken N’ Sweets:
For a fast bite, grab 2 to 4 ounces of sliced chicken
with an equal portion size of sweet potatoes, says
greatest Expert trainer.

11. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Waffle-Wich:
Spruce up this classic by combining
1 frozen waffle with 2 teaspoons of
crushed almond butter and 1
teaspoon of jam.

12. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Fresh Salad:
Need some vegetables? Try 1 cup of salad
greens with veggies, 1 hardboiled egg, and
a drizzle of vinegar, or your favorite low-
fat dressing.

13. Post-Workout
SNACKS
W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M

14. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Choco Tropical Mix:
Go bananas for a blend of ½ a handful of each:
nuts, dried coconut, pure chocolate chips, and
banana chips.

15. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Sweet Potato
Pie Shake:
This isn’t your grandmother recipe. Combine 1 scoop of
cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1
cup of ice, and 1 cup vanilla crushed almond milk in the blender.

16. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Chunky Monkey
Shake:
Monkey around with 1 banana, 1
tablespoon peanut butter, and 1 cup
low fat chocolate milk blended with
ice.

17. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Double G Shake:
My best personal Trainer Plano recommends
an 8-ounce greens drink with 1 scoop
of glutamine.

18. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Double Trouble
Shake:
To grow the delivery time of nutrients
to your muscles, combine half scoop
of whey protein blended with half
scoop slower digesting casein
protein, plus a handful of your
favorite fresh fruit.

19. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Bananarama:
One medium sliced banana with 1 cup
low fat milk. It does not get any easier
than this

20. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Green Monster
Smoothie:
Blend 4 cups spinach, ½ cup vanilla
yogurt, 1 cup almond milk, 1 banana,
and 1 tablespoon peanut butter with
ice.

21. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Protein Bar:
For a quick, store-bought fix, feed those muscles
with a protein bar. Look for protein bars with 10-30
grams of protein, less than 10 grams of sugar, and
the few number of ingredients you can’t pronounce

22. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Beef and Squash:
Need something hearty? Try a handful of
lean beef with an equal portion of
butternut squash.

23. W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Bagel With
Egg Whites:
Half a medium-sized whole grain
bagel with two eggs whites makes a
great post-workout sandwich.

24. P
W W W. P E R S O N A L - T R A I N E R - P L A N O. C O M
Lease Visit: