Pre-Workout Snack Recipes

Contributors: Anne Gao and Samantha Reid

Adequate pre-exercise nutrition aids in sustaining energy, preserving muscle mass, and promoting recovery after training. It is suggested that a meal that increases muscle and glycogen stores is the most advantageous for athletic performance (1).

Additionally, evidence indicates that 20 to 40 grams of protein has an anabolic effect (2). While the timing of a pre-training meal may vary based on individual preferences and tolerances, in general, this meal should be consumed within a 90-minute window before exercise (3).

The following are examples of pre-workout recipes that are fun and easy to prepare.

Berry Yogurt Parfait

Prep time: 10 min

Yield: 1 serving

Ingredients:

1/2 cup Greek yogurt

1/2 cup granola

1 tsp cinnamon

1/4 chia seeds

1/4 cup strawberries, diced

1/4 cup blueberries

Directions:

1. Serve 1/4 cup Greek yogurt in a glass

2. Add 1/4 cup granola

3. Repeat layers

4. Add cinnamon, chia seeds, and berries

Banana and Jam Rice Cake

Prep time: 5 min

Yield: 1 serving

Ingredients:

1 rice cake

1 Tbsp strawberry jam

1/2 banana, sliced

1 tsp chia seeds

Directions:

1. Cut the banana into slices.

2. Spread strawberry jam onto rice cake.

3. Place sliced banana onto the rice cake. Top with chia seeds.

Banana Nut Oatmeal

Prep time: 3 min

Cook time: 5 min

Yield: 1 serving

Ingredients:

1/3 cup rolled oats

1/4 cup milk (skim or plant-based)

1/4 tsp ground flax seeds

1 tsp cinnamon

1 ripe banana, mashed

2 tbsp nuts, chopped (cashews, almonds, walnuts)

Directions:

1. Turn stove on to medium heat. Add all ingredients to one small pot.

2. Cook while stirring frequently until a thick consistency is reached.

3. Remove mixture from pot and pour into a bowl.

4. Top with chopped nuts and add a drizzle of honey (if preferred.)

References

1. Ormsbee M, Bach C, Baur D. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients. 2014;6(5):1782–808. https://doi.org/10.3390/nu6051782.

2. Yang Y, Breen L, Burd N, Hector A, Churchward-Venne T, Josse A, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. Br J Nutr. 2012;108(10):1780-8.https://doi.org/ 10.1017/S0007114511007422.

3. Aragon A, Schoenfeld B. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;(10):5. https://doi.org/ 10.1186/1550-2783-10-5.