The number of teenagers who exercise regularly has increased significantly since 2003. Having a snack before or after your workout can affect how many calories you burn.

Lately, I’ve either seen or heard about more people grabbing things packed full of sugars and unnecessary calories that either slow them down for the workout or cancel out the calories which they had just burned off. My guess is that you workout to get into better shape, or try to make a difference in your health, yet the snacks you’re grabbing aren’t exactly the healthiest choice.

Here are my top five pre-workout and post-workout snacks that I’ve selected from this list of 50 choices.

Number one pre-workout: The classic fruit cup.

One cup of berries, melon, banana and oranges mixed together is one of my personal favorites since it’s so easy, so great for you and tastes just as sweet as something much worse for your body.

Number two: “Star-buffs” shake.

In a mixer blend up one cup of iced coffee, with the ice still in, and one scoop chocolate protein powder for a chocolate-y energy booster thats sure to pump you up to work out.

Number three: Oats ‘n eggs.

Take 1/2 cup of cooked oatmeal and top it with two whole eggs then season it with salt and pepper to your taste. The protein from the eggs is a great boost for a workout, and the oatmeal is a great way to fulfill a craving without eating too much (especially if it’s still warm).

Number four: “Rice con leche.”

1/2 cup of cooked rice covered with 1/2 cup of warmed milk and sprinkled with raisins and cinnamon is a great, semi-sweet snack thats full of healthy ingredients to pump you up for a workout.

Number five: PB & B toast.

Simply a slice of whole-wheat bread toasted and topped with peanut butter as well as half a medium sized banana is a quick snack thats great on the go and tastes amazing too.

And for those who like a snack afterwards, here are your top five.

Number one post-workout: “Chunky Monkey” Milkshake.

Blend together one banana, one Tbsp. of peanut butter and one cup low-fat (chocolate or white) milk with ice for another great, chocolate-y snack thats guaranteed to satisfy your sweet tooth without all the extra sugar.

Number two: “Ants on a Raft.”

Peanut butter and raisins (or dark chocolate chips) on top of a (brown or white) rice cake is another simple yet satisfying snack thats easy on the stomach after a workout.

Number three: Pita and hummus.

Two spoonfuls of hummus with a 7-inch pita round (toasted or plain) is a classic snack that’s inexpensive and easy to put together.

Number four: Bagel and egg-whites.

Half of a whole-grain medium sized bagel topped with two egg whites is a healthy alternative to most sandwiches.

Number five: “Choco-tropical” trail mix.

A handful each of macadamia nuts, dried coconut, dark chocolate chips and dried banana chips is a great, nutrient filled snack that you can take anywhere with you.