Cheap Pre-Workout Snacks That Actually Work

Cheap Pre- and Post-Workout Snacks That Actually Work30 April 2025 at 6:30Here are some affordable and delicious pre- and post-workout snacks available in Nigeria to help fuel your fitness goals.If you’ve ever tried to eat right around your workouts, you probably know two things: You should be eating something before and after to fuel and recover properly. And secondly, buying “perfect” snacks can seriously burn a hole in your wallet if you’re not careful.

But here’s the good news; you don’t need to spend a fortune on fancy protein bars or exotic shakes. Numerous affordable, everyday options work just as well, if not better. Whether you’re hitting the gym, going for a run, or crushing a home workout to lose weight or build muscle, this guide breaks down real snacks you can grab without stretching your budget. Let’s dive right in.

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Pre-workout snacks are like a warm-up for your muscles. They give you the energy you need to push harder, lift heavier, and last longer. Without proper fuel, you risk feeling sluggish halfway through your session.

Post-workout snacks are all about recovery. After you train, your muscles are like sponges, they need protein to rebuild and carbs to refill the energy you just burned.

Think of it like this:
Pre-workout = putting gas in the tank.
Post-workout = repairing the engine after a race.

Here are snack ideas that are affordable, easy to find, quick to make at home, and won’t leave you feeling heavy before your workout.

1. Banana with Peanut ButterQuick carbs from the banana + healthy fats from the peanut butter = a balanced energy boost. Stick to 1 tablespoon of peanut butter to avoid feeling sluggish.

Take a look at this combination of banana and peanut butter in a jar. A nutrient-packed, ready-to-eat, peanut butter infused with real bananas, pawpaw and dates for a natural, delicious, and wholesome meal.

Price: ₦2,300. Where To Buy: Shop Moppet Foods

2. Oatmeal with a Drizzle of HoneyOats are a slow-digesting carbohydrate that provides steady energy. Honey provides a quick sugar boost. Use instant oats if you’re short on time. Microwave for 2 minutes, done.

Check out this Quaker Oats on Supermart. All you have to do is prepare it (it takes less than ten minutes to prepare) and add some honey. Price: ₦3,445. Where To Buy: Shop Supermart

3. Greek Yoghurt with BerriesGreek yoghurt offers protein, and berries add a light, energizing dose of carbs and antioxidants. Buy frozen berries, they’re cheaper and last longer. This Greek yoghurt costs ₦3,700.00 on FruityLife

You also don’t have to worry about where to get berries because I found this fresh red strawberry at 24 Hours Market and it costs just ₦6,000.

4. Rice Cakes with Almond ButterLight, crispy, easy to digest, perfect if you don’t want anything too heavy sloshing around during cardio. This rice cake costs ₦2,500.00 on Organic Food. This almond butter costs ₦3,500.00 per 250kg on Skin Botanics

5. Apple Slices & AlmondsApples give you quick-digesting carbs for energy, while almonds add healthy fats and protein to keep you going longer. It’s a simple combo that won’t weigh you down. 

You can find apples anywhere, but if you’re a gym rat, you might need to stock up to save you the stress of buying in pieces, plus buying in bulk helps you save some money. This carton of fresh apples, consisting of 130 pieces, costs ₦85,000. on Fresh to Dommot. They also sell pieces at ₦725 per one.

6. Hard-Boiled Egg & ToastEggs are packed with protein and healthy fats, and whole-grain toast adds complex carbs. Together, they provide a steady energy release, great for morning workouts. Since you’ll need eggs every day or every other day, why not buy a whole crate? ​

Buying in bulk is the best way to access all your daily needs, especially on days when you’re low on cash. 24HoursMarket sells this crate for ₦7,500. 

7. Greek Yoghurt with GranolaGreek yogurt offers protein, and granola adds carbs and crunch. This combo fuels your workout and keeps you satisfied. We already know Greek yoghurt costs ₦3,700.00 on FruityLife, we can get this 1kg of granola on CSIgroceries for ₦9,500.

READ ALSO: Best Nigerian Foods to Lose Weight According to a Dietitian

Affordable Post-Workout Snack IdeasPost-workout is when your body is basically screaming: “Feed me!”
The goal is simple: combine protein (for muscle repair) with carbs (to restore your energy stores).

Here are wallet-friendly options that get the job done.

1. Low-Fat Chocolate MilkChocolate milk has the ideal carb-to-protein ratio (about 4:1) for recovery, according to an article on Bon Appétit. It helps replenish glycogen stores and repair muscles after a workout.

The 50cl Viju chocolate milk drink costs just ₦200 on Supermart

2. Tuna Salad & Whole-Wheat CrackersTuna provides lean protein, and whole-wheat crackers offer complex carbs. This combo aids in building and repairing muscle after a workout and replenishes energy stores. You can order this Tuna Salad from TheSandwichShop for ₦7,000.

3. Cottage Cheese with PineappleCottage cheese is rich in casein protein, which digests slowly, making it an ideal choice for muscle repair after a workout. Pineapple adds natural sugars and bromelain, an enzyme that may help reduce inflammation.

4. Protein Shake & BananaA protein shake helps rebuild muscles, and a banana provides quick-digesting carbs and potassium to prevent cramps. Iyaloja sells a bunch of bananas for ₦2,500.

5. Scrambled Eggs & Sweet PotatoEggs offer high-quality protein, while sweet potatoes provide complex carbohydrates and essential vitamins. Together, they support muscle recovery and replenish energy. To save yourself the stress of making an after-workout meal, you can just order this bowl of boiled potatoes and scrambled eggs from Loluscuisine for ₦6,500, excluding VAT.

READ ALSO: 7 Nigerian Foods That Are Secretly Packed with Vitamin D

Quick Rules for Picking a Good SnackIf you ever feel stuck on what to eat before or after a workout, just remember:

Before a workout, focus on simple, quick carbs and a little protein and fat.

After a workout, focus on quality protein and moderate to high carbs.

Extra tip:
If your workout is less than 45 minutes and not super intense, you may not even need a full snack, just a small piece of fruit might be enough.

You don’t need a fancy protein bar or an exotic smoothie to fuel your fitness goals. Some of the best pre- and post-workout snacks are already in your fridge or pantry, or can be easily purchased at your local grocery store.

It’s not about spending big; it’s about eating smart. Fuel up, recover strong, and keep crushing your goals without breaking the bank.

READ ALSO: The Best Gym Leggings For Women

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