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Healthy Snacks to Eat Before And After a Class

Do you love getting your ‘sweat on’ in a cycle or Body Step class? Or, do you get your kicks squatting, lunging and lifting in Body Pump? Whichever Goodlife group fitness class you prefer, smart snack choices will help you get the most of out your body. Let us steer you in the right direction, with 10 snacks to eat before and after your group fitness class.

Before your class

Put on a brave face and arm yourself with an energising snack that sits lightly in your stomach. Remember, you will be moving up and down, side to side and all around!

We recommend pre-workout carbohydrates, because your body is much more efficient at converting them into fuel, especially during high intensity exercise. Fats, on the other hand, are slow to digest, and require lots of oxygen to create energy. So when you’re struggling to breathe after a 60 second uphill sprint, you may fall short! Protein is also not a very efficient fuel source. Low GI carbohydrates are best, because they provide a consistent flow of energy for over an hour. Try to have your snack 45-60 minutes before the class.

Note – if you have eaten a main meal within 1.5-2 hours of your class, you probably won’t need a snack!

Our top picks
  • A banana

  • Sliced apple with 1tbs 100% nut/seed paste (i.e. Mayver’s)

  • A slice of multigrain toast with a thin spread of avocado

  • Two Ryvita multigrain crackers with cottage cheese

  • Four Vita Weat 9 grain crackers with hummus

  • A bowl of Greek yoghurt with honey and berries

  • A green smoothie with frozen berries, half a banana, spinach and coconut water

  • A ‘raw food’ bar, such as Naturally Nood, Emma and Toms LIFE, or Kez’s Kitchen Free and Naked

  • Homemade bliss ball made with oats, dried fruits and nuts. Optional with protein powder.

  • Homemade, wholefood oat and fruit slice

After your class

Well done – you survived! If you’re not planning on following up your workout with a main meal, a nourishing snack is a must! Studies show the ideal post-exercise snack for men and women, to replenish energy stores and kick-start muscle recovery, has approximately 20g of ‘high biological value’ protein (i.e. from dairy and animal sources), and some low-GI carbohydrates. If you’re vegan, make sure to mix different whole grains, soy products and legumes to get the full range of amino acids. Consume your snack within 60 minutes post-exercise for maximum benefit. And – don’t forget to rehydrate!

Our top picks

  • 100g baked beans on one slice of multigrain toast

  • 170g of high protein yogurt (i.e. Chobani) with two spoons of nutty muesli

  • Two boiled eggs, split across two Ryvita crackers

  • ¼ cup cottage cheese spread across 4-6 Vita-weat 9 grain crackers

  • A small container or tinned tuna and 4 bean mix

  • Five cheese cubes and a handful of mixed nuts 

  • Protein shake (whey, soy, or rice and pea) with fresh fruit

  • Two homemade protein balls (using protein powder)

  • Homemade frittata muffin with sweet potato, green veggies and feta cheese

Thin slice of homemade high-protein bread with ricotta and honey (i.e. The Protein Bread Co)


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