Athlete’s snacks: why pulled pork is the best pre- and post-workout meal

August 20, 2025

A healthy and balanced diet is as important as exercise for any athlete or active person. The right snacks energise the body, support muscle function and help recovery. If a snack is too sugary or energy-dense, performance will drop quickly; if it’s too heavy, it will hinder performance. One practical and effective option is pulled pork – pocket-friendly, protein-rich and easy to take away.

Why do athletes need protein-rich snacks?

During exercise, the body uses a lot of energy, but muscle recovery is particularly important. This is where protein comes in. Studies show that athletes should consume around 1.4-2.0 grams of protein per kilogram of body weight per day to maintain and develop muscle mass (American College of Sports Medicine). For example, for a 70 kg person, this translates into 98-140 g of protein per day.

Braised pork is ideal in this respect because:

On average, 100 grams of lean pork contains 35-40 grams of protein (USDA data).
Protein helps repair muscle fibres damaged during exercise and speeds recovery.
In addition to protein, it provides iron, zinc and B vitamins that support energy metabolism and the nervous system.

Spiced pork before training

Before exercise, your body needs light but nourishing energy to avoid fatigue. Carbohydrates provide quick energy, while protein keeps blood sugar balanced.

Braised pork is suitable before exercise because:

It is low in carbohydrates, which means there are no rapid fluctuations in blood sugar.
Combined with banana or wholegrain crackers, the athlete gets both fast carbohydrates and slow protein.
A portion of 30-40 g (about a handful) provides around 12-15 g of protein, which is an ideal intermediate amount before exercise.

Spiced pork after a workout

At the end of a workout, the body is most receptive to nutrients. Research suggests that it is optimal to consume 20-30g of protein 30-60 minutes after exercise to maximise muscle recovery and growth (Journal of the International Society of Sports Nutrition).

Braised pork is ideal here because:

A small sachet (~60-70 g) covers almost all the protein needed.
Combined with a carbohydrate-rich diet (e.g. wholemeal bread or fruit), it also replenishes glycogen stores.
It’s a practical solution if it’s not possible to eat a full meal immediately after exercise.

Beneficial micronutrients for athletes in spiced pork

In addition to protein, pork contains a number of minerals that are essential for athletes:

Iron – supports the transport of oxygen to muscles. Without it, fatigue develops more quickly.
Zinc – contributes to immunity and muscle recovery.
B vitamins (B1, B6, B12) – needed for energy production and the nervous system.

For example, 50 g of lean pork can provide up to 15% of the daily iron requirement and more than 30% of the vitamin B12 requirement (USDA).

Ideas for the athlete

Pre-workout snack: pulled pork + banana or a small portion of wholemeal crackers.
Post-workout recovery: spiced pork + wholemeal bread + orange juice.
Race day energy pack: box of pork + mixed nuts + apples.
Long hike or bike ride: a bag of spiced pork + dried fruit and water.

Summary

Whether you’re a young athlete, an amateur or a professional, pulled pork is a smart and practical choice that can help you recharge your batteries before a workout as well as rebuild your muscles after. It’s a compact protein bomb that also provides essential minerals and vitamins. By always taking a small pack with you in your gym bag, you’ll recover faster, have more stable energy levels and better results.