Preparing meals with the required amount of nutrition can be very demanding, especially if you are an athlete or work out daily. A pre-workout snack fuels your body and helps you have a successful training session. These snacks should have considerable energy and carbohydrates while just enough protein and fat to reach satiety.
Is it getting difficult and time-consuming for you to make a pre-workout snack? It’s your lucky day. We have eight excellent pre-workout snacks that are delicious and can be cooked in a jiffy.
8 Eight Pre-Workout Home Made Snack Ideas-
1. Oatmeal
Plain oats have high protein and fiber content, which keeps you Energised for a longer time. Take a single cup of oats in a bowl, add a handful of nuts along with your favorite fruit, then add fat-free warm milk to it. Low-fat milk keeps your fat intake under control.
You can also opt for overnight oats, especially if you have a habit of snoozing your 6 am alarm and sneaking 10 more minutes for sleep. Making oats before you go to bed will spare you the prep time in the morning. All you are needed to do is grab a spoon!
AUTHORS NOTE – storing the oats in a jar or a container will make it easy to carry and won’t spill. You can take it on the commute to save another 10 to 15 minutes.
2. Fruit and yogurt
Sugar in fruits and granola gives your body easily digestible carbs and energy. In a bowl, add fruits like berries, kiwi, pineapple, etc., along with plain greek yogurt and granola or a handful of nuts. It will take less than 4 to 5 minutes to combine the ingredients to make yogurt parfaits.
Nutritional contents:
| Protein | 24 grams |
| Carbohydrates | 42 grams |
| Calories | 315 |
| Fat | 9 grams |
3. Omelet
Omelette is easy to make and keeps you full for a longer time. They can be made in several variations by topping them with healthy vegetables like mushrooms, capsicum, onion, tomatoes, etc. adding vegetables and cheese to your omelet will increase its nutritional value.
Besides keeping you active all day long, they help significantly lose weight. Omelette is very healthy as it is high in protein.
AUTHORS NOTE – to encourage muscle growth and avoid muscle catabolism, consume omelets at least 2 hours before the training session.
4. Smoothie
Smoothies are a great go-to pre-workout snack. Smoothies are an excellent combination that offers carbohydrates, proteins, fibers, and Vitamins. Just throw in a bunch of ingredients like fruit, vegetables, yogurt, protein powder, nuts, etc., into a blender and et voilà! You have a delectable and nutritious pre-workout snack. Smoothies keep you hydrated and packed for the rest of the morning.
Popular smoothie combinations –
- Banana and walnut smoothie
- Beetroot and strawberry smoothie
- Berries and yogurt smoothie
- Green smoothie (spinach, celery, coconut milk, yogurt)
- Apple, beetroot, and carrot smoothie
5. Banana and peanut butter toast
This combination gives lots of energy. Banana and peanuts are rich sources of carbohydrates and potassium which reinforces nerves and muscle fibers. Bananas also aid in improving blood sugar and glycogen levels. Take a slice or two of a brow or multigrain bread and spread a spoonful of peanut butter on the slice. Chop thin banana slices and add them to the bred finish by drizzling some honey.
6. Apple and honey
Apple contains roughly 85% water, which keeps you hydrated until your workout session. It also has ample fiber and releases carbohydrates at a relatively lower rate.
The survey conducted by the University of Memphis Exercise and Sports Nutrition observed that honey is a prime source of carbohydrates, especially pre-workout. Honey carries 16 grams of carbohydrates per tablespoon.
AUTHORS NOTE – honey benefits immensely when it has no added sugar, preservatives, or coloring.
7. Sprouts and legumes
Sprouts are a staple in Asian countries and are readily available. As sprouts are harvested immediately after germination, they offer various health benefits. Besides being an excellent source of minerals like potassium, magnesium, folate, etc., they contain vitamins vital in maintaining body tasks like sturdy bone growth and healthy heart functioning.
Types of sprouts –
- Bean sprouts
- Pea sprouts
- Kidney beans
- Lentils
- Soybean
- Green gram dal (Moong dal)
Nutritional contents –
| Protein | 18 grams |
| Carbohydrates | 45 grams |
| Fats | 1 gram |
| Calories | 210 |
| Fiber | 13 grams |
8. No-bake energy bites
Protein bites are an excellent alternative to sugary desserts. There are various quick and easy recipes in making energy bites variations. If you are sitting idle and thinking about ways to kill time, make one batch of energy bites and grab one or two on the way to the gym.
Almond flour and chocolate chip bites.
- You will need 1 cup of fine almond flour, 1 scoop of protein powder, coconut oil, maple syrup or honey, salt, and chocolate chips.
- Combine all the ingredients except chocolate chips in a mixing bowl or a food processor until the mixture binds and forms a ball.
- Add chocolate chips and stir. Make bite-size balls and store them in the refrigerator by covering the container with plastic wrap; this prevents them from drying out.
Peanut butter protein balls.
- You will need 1/3 cup of nutritional peanut butter, 2 tablespoon honey, 1 scoop of whey protein powder, 2 tablespoons of flax seeds powder, and chocolate chips.
- Mix all the ingredients in a mixing bowl, then shape them into balls with the help of your palms.
- Refrigerating them for an hour or overnight will make them taste better.
You May Also Like To Read:
Conclusion –
It becomes difficult to follow a wholesome diet plan with long working hours, but these easy-to-make recipes are less time-consuming and highly nutritious. Working out alone does not help achieve your fitness goal; it needs to be paired with a high protein diet.
We saw eight different pre-workout snacks made from simple ingredients in this article. Give these pre-workout snacks a try, and let us know your favorite in the comments box below.
