pre-workout snack

Make your own granola bars! FitSugar reader AllieNic shares this recipe for homemade granola bars, perfect to take along during your next long run. She shared the recipe in our Healthy Recipe group.

I got this recipe from my friend Etown who lives down in Texas. Her boyfriend, B, is super into triathlons. Mostly because he’s super good at triathlons.

He recently took part in an Ironman Triathlon out in California. To fuel himself through the race, he made some of his own granola bars, the recipe for which he was kind enough to share with moi. They’re similar to Kind bars — all nuts, coconut, flax seeds and honey. Naturally sweet, grain-free goodness.

Read on for the recipe.

When you find a preworkout snack that gives you energy without causing digestive upset or cramps, you've got a winner. A simple banana has always treated me right before exercising, and here's a way to add an exciting little twist.

It's a perfect snack because the banana offers easily digestible carbs, the almond butter boosts the protein content, and the shredded coconut adds iron, vitamin C, and an assortment of B vitamins. The fat in coconut also works like olive oil in that it can help lower the HDL (bad) cholesterol levels and raise the LDL (good) levels. And the cocoa, well, according to a new study, it may help you perform better when working out.

Keep reading to find out how to make this healthy snack that's under 180 calories.

It's embarrassing to admit, but I used to exercise in the morning on an empty stomach. Not only did I worry about getting cramps if I ate, but I also thought it could speed up weight loss. The idea seems logical — if you don't have any food in your belly, your body will start using up stores of fat as its energy source. I'm not the only one. Many bodybuilders and gym goers also believe sweating it out on an empty belly will help burn more fat instead of using up the stores of quick carbs found in the food they've just eaten. This couldn't be further from the truth, and research conducted by Strength and Conditioning Journal shows that calories burned comes from muscle instead.

Not only are you losing muscle by exercising hungry, but since you have no fuel to work out, you won't have the energy to exercise as long or as intensely as you would if you had eaten. This translates to less overall calories burned. In another study, women who consumed 45 grams of carbs before working out actually ended up eating less calories the rest of the day, which also aids in weight loss.

The bottom line is that if you're trying to lose weight, working out without eating is not the way to go about it. In order to maximize your caloric burn, you want to eat a healthy snack before sweating it out in your sports bra. Need some ideas? Keep reading for my favorite preworkout snacks.

Working out on a full stomach is a recipe for disaster. I know after eating too much curry before a 55-minute kettlebell session. But heading into the gym or onto a running trail with an empty belly is no picnic either. In need of some appropriate snacking ideas I tapped my Equinox trainer Lauren for some suggestions on what to eat before and after my workouts. She recommends eating a high-carb snack with a moderate amount of protein that is low in fat. Foods like:

• Whole wheat toast with peanut butter
• Veggies and hummus
• Luna bar
• Lowfat yogurt and fresh fruit
• Piece of fruit and a handful of nuts
• Half an avocado on Ak-Mak (whole wheat cracker)

After your sweat session, Lauren recommends snacking to help your body recover from your workout. Read on to learn what to nosh on!

Snacks are the perfect opportunity to refuel on a little extra protein, especially if you need a late afternoon pick-me-up. Here are five easy snack ideas that offer about five grams of protein and are each under 150 calories. I have to say that lately, the first one is my fave.

1. 4 oz. snack size container of lowfat cottage cheese: 90 calories, 11 grams protein
2. Two tablespoons of hummus on four Kashi Heart to Heart crackers: 138 calories, 4.7 grams protein
3. 21 raw almonds: 148 calories, 5.4 grams protein
4. 6 oz. container Chobani vanilla nonfat Greek yogurt: 120 calories, 16 grams protein
5. 1/2 cup shelled organic edamame: 100 calories, 8 grams protein

Do you have any other high-protein, low-calorie snack ideas? If so, share them below.