"The stronger you are, the better you feel. -Unknown

Ever wonder what sorts of snacks you should indulge in pre-workout? I know I do. So, I decided to do a little research to find out what sorts of snacks will help give that extra boost of energy right before some intense training. I found this list on greatest.com. Check it out :)

 

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:
 

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
 

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.
 

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
 

4. Star-buffs shake: Need a pre-workout pick-me-up?  Blend 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
 

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
 

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
 

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
 

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
 

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
 

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
 

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
 

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.
 

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
 

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
 

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.
 

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
 

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
 

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
 

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
 

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top.
 

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
 

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
 

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder.
 

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
 

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear." Buddha

Banana Protein Pancakes & Cream Sauce.

FINALLY. A way to eat sweet delectable pancakes without all the added guilt. Not to mention the amount of fiber, antioxidants, and protein you are adding to your day! For only 210 calories per serving, these pancakes will be a hit for anyone with a sweet tooth.

To recreate, you will need:

The Batter:

*1 cup of rolled oats

*1 tbsp of raw chia seeds

*1/2 banana

*1 tbsp agave nectar

*1 tsp baking soda

*1 tsp baking powder

*A small sprinkle of sea salt (do not need to add if watching sodium intake)

*1 tsp vanilla extract

*1/2 cup coconut milk

*1 tbsp coconut oil

*1 tsp cinnamon

*2 tbsp water

Makes approximately 4 servings.

The Cream Sauce:

*1/2 cup organic cashews

*1/2 banana

*1/2 cup coconut milk

*1 tsp cinnamon

*2 organic medjool dates

*1 tsp vanilla extract

Makes 4-6 servings.

Now, let's cut to the chase... shall we? :)

STEP 1

Before you start focusing on the batter, grab that 1/2 cup of cashews and soak them in warm water. You want them to soak as you prepare everything else so they are soft when you need them.

STEP 2

Measure out your cup of rolled oats...

Then blend them into a fine powder. 

Like so...

STEP 3

Grab that raw chia seed and add it to your blended oats.

STEP 4

Now add your baking powder AND baking soda (forgot to add the soda in the picture lol)

STEP 5

Smash up half of that banana and add it to the mixture.

STEP 6

Now, add the remaining ingredients to your batter: the agave nectar, coconut milk, cinnamon, water and vanilla extract. Blend together very well!

STEP 7

Prep the 2 tbsp of coconut oil. I like to measure the amount aside and use a smidge of it for each pancake I cook. That way, I monitor how much oil I utilize. It's nice because I usually don't end up using the whole 2 tbsp after all. Yay for cutting calories :)

STEP 8

Now, let's get all the ingredients for the cream sauce prepped and into the blender: 2 dates, 1 tsp vanilla extract, 1/2 cup coconut milk, 1/2 banana (forgot to add in picture), 1/2 cup of soft cashews, and the optional salt.

STEP 9

Your blended cream should look a little like the photo below. If you'd like, you can warm it up on the stove or in the microwave. I recommend it!

STEP 10

Go to town on those pancakes! 1 serving will either be 1 large pancake or 2 small ones. If you're trying to stay in the 210 calorie serving zone, pour on about 3 tbsp of cream. You could also add a dollop of 0% fat Greek yogurt with some sliced fruit. Enjoy!