Pre-Workout Snack Recipes

Pramita P N ·
Pre-Workout Snack Recipes

Need For Work Out Snack

Those determined for fat loss have a conception that working hard at the gym and eating less will get them to reach their dream body goals. Do you see how the focus here is on achieving a thinner body and not a healthy strong body that is not susceptible to chronic illnesses and muscle tears? Working out on an empty stomach is as bad as eating processed food. For those early birds who work out in the morning - remember your body would have been starving for a minimum of 7 to 8 hours.

Imagine your body is like a car. Would your car travel 150 miles without having petrol in the tank? Similarly, your body cannot perform high-intensity workouts with proper fueling and nutrition. What you achieve in the gym heavily depends on what you eat before and after a workout. So let’s look at some pre-workout meal ideas that you can quickly whip up for your performance.

Strawberry Kiwi Yoghurt Parfait

Before you get put off by the fancy word - “parfait,” hear us out. This nutrient-dense snack will be perfect for fueling your weight lifting sessions. It is high in protein and carbs but very low in fat.


  • Diced strawberries - 1 Cup (8 large)
  • Diced Kiwis - 2
  • Freshly Squeezed orange juice - 1/4th cup
  • Non-fat Greek yoghurt - 1
  • Chopped almonds - ½ cup


  • Pour the orange juice into a bowl and toss the strawberries and kiwis in it
  • In a class, layer ¼ cup of yoghurt and top it with the fruit mixture. Repeat for a second layer
  • Enjoy! You can also refrigerate them for up to 3 days to save for later

Chocolate Chip No-Bake Energy Bites

Giving in to your willpower? Don’t worry, you can have the cake and eat it too. With the ideal balance of protein, carbohydrates and fats, these chocolaty niblets sum up to a very appealing pre-workout snack.


  • Almond Flour - 1 cup
  • Plant-based Protein Powder - 1 cup
  • Almond oil/Coconut Oil - 2 tsp
  • Maple syrup/honey - 1 tsp
  • Salt - ¼ tsp
  • Chocolate chip - ¼ cup


  • Take a mixing bowl and combine the flour, maple syrup, protein powder, oil and salt. You can also use a food processor to do the same
  • Mix until the mixture forms a ball, then add the chocolate chips
  • Divide it into portions and shape them into a ball
  • You can eat them straight off the plate or refrigerate them for 30 mins and eat them later

Power Baked Potatoes

Energy boosters with crispy skin and fluffy, tender interior. These power-packed spuds are the best baked potatoes you will ever eat. This recipe will never make you miss a pre-workout snack ever again.


  • Potato - 1 big
  • Paneer - ½ cup
  • Chopped spinach leaves - ¾ cup
  • Pesto sauce/ Mint chutney - 1 ½ tsp


  • Poke 4-5 holes from a fork, on both sides of the potato
  • Microwave on high for 5 minutes
  • While the potatoes are getting baked, mix the paneer with mint chutney or pesto
  • Once cooked, split the potato and stuff the spinach leaves. Top it off with the paneer mixture
  • Grab a bite and head on to the gym

Pineapple Spinach Smoothie

Don’t have enough time to curate a snack? But you need a quick top-up before the gym. This recipe is a perfect ‘pick up and slurp’ kinda treat. A complete round off with protein and fat.


  • Orange juice - ½ cup
  • Chopped pineapple - ¼ cup
  • Spinach - 1 cup
  • Greek yoghurt - ½ cup
  • Chia seeds - 1 tsp


  • Blend all ingredients in the mixer for 30 seconds
  • Pour in a glass and enjoy

Mediterranean Toast

Looking for something light on the stomach but gives you the ammunition for a 10k marathon? With the abundance of protein, carbs, fats and a teensy bit of sugar, it makes a splendid choice for runners and cyclists.


  • Whole grain bread - 1 slice
  • Sliced tomatoes - 6
  • Cucumber slices - 4
  • Nut butter - 1 tsp
  • Roasted Paneer - 1 tsp
  • Salt and Pepper to taste


  • Toast the bread slice
  • Place the tomato and cucumber slices on top of the bread
  • Spread any kind of sauce or peanut butter on slices and place the crumbled paneer
  • Sprinkle salt and pepper
  • Enjoy!

Many of the store-bought protein bars and shakes might have a lot of sugar and preservatives. Prepare these easy-to-make quick bites so your performance prep starts in the kitchen.

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