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!
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
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
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!
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
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
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowWhat 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.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read MoreDespite being a staple bodybuilding supplement for decades, science shows BCAA supplements are a complete waste of money. Yes, really.
Read MoreTake our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and with it complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
