^
Muscle for life

5 Healthy Whole-Food Pre-Workout Snacks

By
5 Healthy Whole-Food Pre-Workout Snacks

Here are 5 healthy, whole-food pre-workout snacks that are way tastier than a protein shake!

 

While a pre-workout protein shake is easy, and there may be particular benefits to pre-workout whey protein, sometimes it’s nice to mix it up and eat something delicious instead.

In this article, I share with you 5 recipes for healthy, whole-food pre-workout snacks that I’ve really liked. Enjoy!

Eggs in a Basket

eggs-in-basket

Picture courtesy of Food.com

 

Without the sides of hash potatoes and sausage, this brunch classic makes a healthy and delicious snack.

Directions

Use a round cookie cutter (or the rim of a cup) to cut out the middles of two slices of sprouted wheat bread (my favorite is Ezekiel bread).

Heat a skillet over medium heat, add 1/2 tsp. of butter, and add bread.

In the holes in the bread slices, add 1/2 tsp. butter and melt. Crack one large egg in the center of each slice. Sprinkle with salt and pepper.When the egg white is set, carefully flip over the bread so as to keep the yolk inside.

Toast the two extra bread rounds. Serve warm.

Nutrition Facts

Calories: 373 calories

Protein: 23 grams

Carbs: 35 grams

Fat: 16 grams

 

Peanut Butter & Banana Parfait

peanut-butter-banana-parfait

Picture courtesy of The Smart Kitchen

 

This simple snack is popular with the knee-high crowd, but it’s also a great way to fill up without feeling overly full.

Directions

One large banana and a tablespoon of chunky peanut butter equal 215 calories, but for a more substantial snack, they can be turned into a decadent yogurt parfait.

Swirl the peanut butter into 6 oz. non-fat Greek yogurt. Layer the bananas and yogurt in a bowl with 2 Tbsp. old-fashioned rolled oats. Top with a dash of cinnamon.

Nutrition Facts

Calories: 361 calories

Protein: 25 grams

Carbs: 50 grams

Fat: 10 grams

 

Brown Rice Protein Pudding

brown-rice-protein-pudding

Picture courtesy of Lilyella

 

Rice pudding is a delicious, healthy dessert, but this naturally sweetened version is an excellent pre-workout snack too. It takes a while to make, but this recipe makes six servings and will be just as tasty cold as it is warm.

Directions

In a medium saucepan, bring 1 cup brown rice and 4 1/2 cups unsweetened vanilla almond milk to a boil. Simmer over medium-low heat until the rice has absorbed the liquid, about 45 minutes. Stir regularly.

Then to make a natural syrup, soak 2 cups pitted dates in 1/2 cup boiling water for 15 minutes. Blend or puree until the mixture becomes smooth.

Once rice is ready, add 2 scoops unflavored whey protein powder, date syrup, 1 cup toasted slivered almonds, 1/2 cup golden raisins, 1 tsp. vanilla extract, 1/2 tsp. almond extract, and 1/4 tsp. cinnamon. Makes 8 servings.

Nutrition Facts (Per Serving)

Calories: 350 calories

Protein: 13 grams

Carbs: 51 grams

Fat: 12 grams

 

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Egg White Whipped Oatmeal

egg-white-whipped-oatmeal

Picture courtesy of Can You Say For Dinner?

 

Early to bed, early to rise? If you need a hearty breakfast before a morning workout, or before commuting on two wheels to work, this bowl of healthy oatmeal will do the trick. And there’s no added sugar!

Directions

Over medium-high heat, simmer add 2/3 cup old-fashioned rolled oats and 1 1/3 cups water, about four minutes. Reduce heat to medium-low and cook for about 5 more minutes, stirring often.

In a small bowl, whip 4 egg whites and 1/2 tsp. pure vanilla extract until frothy. Once the oats have absorbed most of the liquid, add egg mixture and whip with a heavy spoon.

Bring heat back up to medium, and add 1/2 tablespoon of salted butter. Keep on heat at a simmer for another 4 minutes, until creamy, and then cover the pot to let oats finish cooking for 5 minutes. Serve hot.

Nutrition Facts

Calories: 374 calories

Protein: 24 grams

Carbs: 44 grams

Fat: 11 grams

  

Sweet Potato Matchsticks & Beef Jerky

sweet-potato-fries

Picture courtesy of Gimme Some Oven

 

These thin fries are a great way to get some healthy carbs before you exercise. Pop them in a tall cup, and you can snack on these fresh-from-the-oven sweet potato matchsticks as you drive to the gym. Pair with a couple ounces of organic beef jerky for a salty snack that’ll prepare you for a serious workout.

Directions

Preheat the oven to 450°F, and cut a medium sweet potato in half lengthwise. Cut both pieces into 1/4-inch thick strips, and on a large baking sheet roll the matchsticks in 1/2 tablespoon olive oil.

Spread out thin sweet potato strips in a single layer, and sprinkle with 1/4 teaspoon salt. Bake for a half hour, or until crispy. Season with sumac or paprika.

Nutrition Facts

Calories: 313 calories

Protein: 26 grams

Carbs: 36 grams

Fats: 9 grams

 

What did you think of these healthy pre-workout snacks? Have anything else to share? Let me know in the comments below!

 

admin admin

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

Want more awesome stuff like this? Enter your email address to get the weekly newsletter.
LIKE MUSCLE FOR LIFE? Let Google know!
Leave a Comment!
Comment!
  • MsJadensDad .

    These look awesome, I’ll be trying them for sure. I do the yam fries all the time with olive oil, salt, pepper, garlic, and rosemary. I’ve found that baking them on a baking/cooling rack over a baking sheet helps the heat circulate around the fries and gets them even crispier–just need to cut down on the time & keep an eye on them. Great stuff, thanks.

    • Michael Matthews

      Yeah sweet pot and yam fries are awesome. Hope you enjoy!

  • sam white

    Already do 5 eggs in 160g of oats and a little water with cinammon and flaxseed powder split for my first two meals. If your in a hurry mix it all together and shove it in the microwave, may not be as tasty as mikes but it gets the job done

    • Michael Matthews

      Yup nice and simple. I have a few tasty protein oatmeal recipes in The Shredded Chef that are useful for this too.

  • DC

    For something like the So Delicious Coconut Milk Ice Cream Minis, do you count that as a weekly cheat “meal” or something that you incorporate into your target daily marco percentages on a more regular basis? Thank you

    • Michael Matthews

      I like to incorporate about 100 – 150 calories of dessert into my daily intake when I’m maintaining. Currently I’m really into chocolate so that’s where those cals are going. 🙂

      When I’m cutting, I’ll leave this in until the last few weeks, when I have to reduce intake.

  • Yoyo

    Good morning,
    I want to try these snacks but I just got diagnosed with high cholesterol, womp :/. My boyfriend had a grade three sprain in his foot and has been off work for four months so far. Since he has been off I gained 20 pounds by eating crap and laying around with him. Anyways, I’ve reached the point were I’m disgusted and can’t do this anymore and want to get back in to the gym and eating clean. You had given me great advice before and I’m hoping you can help me out. Since I haven’t worked out in so long, how should I get started ? I’m 5’9 female at 232.9 lbs 29yrs old with high cholesterol, vitamin d deficiency (not sure if that matters) and am trying to fight the evil powers of sweets lol any tips you can give me?

  • Derrek

    Would about the best post-workout whole foods?

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/signup

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

Sign in to Muscle For Life
or use your MFL Account