A recent study published in the International Society of Sports Nutrition highlighted the importance of consuming protein and carbohydrates before a workout to enhance strength and improve body composition. This effective strategy can provide the necessary energy boost to power through exercise without feeling overly full. As a result, I set out to create nine nutritionist-approved pre-workout snack recipes that are not only simple and delicious but also designed to fuel your workout sessions.
Add these pre-workout snack recipes to your repertoire:
1. Cocoa & Peanut Energy Balls
Organic Energy Balls
A favorite snack of mine, these energy balls are easy to prepare, taste great, and serve as an excellent performance booster. To make a single serving, you will need:
– 60g rolled oats
– 20g peanut butter
– 2 tbsp cocoa powder
– 1 tbsp honey
This snack provides a healthy dose of protein and fast-acting carbohydrates to replenish glycogen stores. The inclusion of cocoa powder, rich in theobromine, can positively impact cognitive function, often overlooked in resistance training. You can opt for dark chocolate for a denser snack.
How To Make:
– Soak oats in cold water for 2-4 hours
– Add peanut butter, cocoa powder, and honey to oats
– Mix well and shape into balls
– Refrigerate until firm
2. Almond & Banana Protein Bars
Almond Banana Protein Bars
Combining bananas and almonds in a protein bar form offers a balanced snack rich in carbs and protein. Bananas provide potassium, aiding in muscle cramp prevention. To make four bars, you will need:
– 50g almond flour
– 1 medium banana
– 25g banana-flavored protein powder
– 30g crushed almonds
How To Make:
– Mash the banana
– Mix with almond flour, protein powder, and crushed almonds
– Mold into bars on a baking sheet
– Refrigerate until firm
Optional Step: Cover bars with melted dark chocolate for added flavor.
3. Turkey & Avocado Wrap
Turkey and Avocado Wrap
A savory option, this wrap is nutrient-dense and quick to prepare. With sliced turkey breast, avocado, and low-fat Greek yogurt, this meal offers a balance of protein, healthy fats, and fast-acting carbs. To prepare, you will need:
– 100g sliced turkey breast
– Half a ripe avocado, sliced
– Tortilla wrap
– 2 tbsp low-fat Greek yogurt
– Salt, pepper, chili flakes
How To Make:
– Spread Greek yogurt on a tortilla
– Add turkey breast and avocado slices
– Season with salt, pepper, and chili flakes
– Wrap and toast until golden brown
4. Berry-Banana Smoothie
Berry Banana Smoothie
A refreshing option, this smoothie combines berries, banana, and protein powder for a balanced pre-workout snack. Berries and bananas offer antioxidants and carbs, while protein powder ensures sufficient amino acids for muscle protein synthesis. To make, you will need:
– 1 cup mixed berries
– 1 medium banana
– 25g banana-flavored protein powder
– 1 cup almond milk
– Ice (optional)
How To Make:
– Blend ingredients until smooth
– Add ice to preference
5. Chocolate & Almond Ice Cream
Chocolate Almond Ice Cream
Yes, ice cream can be a part of your pre-workout routine. This recipe uses frozen bananas, cocoa powder, almonds, almond milk, and honey for a delicious and nutrient-packed treat. With potassium, theobromine, protein, healthy fats, and carbs, this ice cream is a well-rounded snack.
How To Make:
– Blend bananas, cocoa powder, honey, and almond milk
– Mix in crushed almonds
– Refrigerate until firm
6. Apple, Nuts & Cottage Cheese Bowl
Apple Cottage Cheese Bowl
A high-protein snack that is quick to prepare, this bowl combines apple, low-fat cottage cheese, honey, nuts, and cinnamon for a satisfying yet light pre-workout option. Cottage cheese, rich in protein and low in calories, is a nutritious choice for fueling your workout.
These pre-workout snack recipes offer a variety of options to suit different preferences and dietary needs. By incorporating a balance of protein, carbs, and fats, these snacks can help optimize your performance and energy levels during exercise.
