Are you planning to train? Discover 9 snacks to eat before the gym

The beginning of the year is that time when many people decide to implement their own project fitness basically, right? And for those who like to exercise, nothing like a good pre-workout snack. But be careful: ideally, this meal should be consumed 30 to 60 minutes before activities.

Furthermore, it is important to follow a healthy diet that gives you plenty of energy during training. So if you don’t want to go hungry during your workout, check out 9 quick, easy, and nutritious snacks to add to your menu.

Natural chicken sandwich

Time: 40 minutes

Performance: 12 servings

Difficulty: easy

Ingredients:

• 1 pack of sliced ​​bread
• 1 chicken breast cooked and cut into pieces
• 2 cups grated provolone
• 1 cup ricotta puree
• 1 cup grated carrot
• 1/2 cup chopped olives
• 1 tablespoon chopped parsley
• Salt and black pepper to taste
• 1 cup cream cheese (tea).
• 1 can of cream
• Skewers of cherry tomatoes with olives to decorate

Preparation method:

1. Set the bread aside.
2. Mix the remaining ingredients.
3. Arrange a layer of filling on a slice of bread.
4. Repeat the procedure.
5. Cut as desired and decorate with skewers.

Oat, banana and honey pancakes

Time: 35 minutes

Performance: 5 servings

Difficulty: easy

Ingredients:

• 1 1/2 cups (tea) wheat flour
• 1 cup of oatmeal
• 2 1/2 cups milk
• 1 teaspoon of chemical yeast
• Salt to taste
• 1/2 cup oil (tea).
• 1 egg
• Margarine for greasing
• 1/2 cup (tea) honey
• Ground cinnamon for sprinkling

Filling

• 2 tablespoons butter
• 5 sliced ​​bananas
• 2 tablespoons of sugar
• Ground cinnamon to taste

Preparation method:

1. In a blender, blend the flour, half the oats, milk, yeast, salt, oil and egg.
2. Add the remaining oats and mix.
3. Heat a greased nonstick pan over medium heat. and fry 1 ladleful of dough until golden brown on both sides.
4. Repeat the process until the dough is used up. Book.
5. For the filling, heat the butter in a pan over medium heat. Add the banana, sugar, cinnamon and cook for 3 minutes.
6. Turn off and set aside. Divide the filling between the pancakes and fold them in half.
7. Drizzle with honey and sprinkle with cinnamon. Serve.

Banana, oat and chestnut cake

Time: 1 hour

Performance: 8 servings

Difficulty: easy

Ingredients:

• 4 chopped bananas
• 3 eggs
• 1/2 cup oil (tea).
• 2/3 cup (tea) water
• 1 1/2 cups (tea) sugar
• 1/2 cup chopped Brazil nuts
• 1/2 cup seedless black raisins
• 2 cups (tea) of wheat flour
• 1/2 cup (tea) wholemeal flour
• 1/2 cup (tea) oat flakes
• 1 teaspoon of chemical yeast
• Margarine and wheat flour for greasing
• Powdered sugar for dusting

Preparation method:

1. Blend half the bananas, eggs, oil, water, sugar and cinnamon in a blender.
2. Transfer it to a bowl and mix with a spoon the remaining cut banana, chestnuts, raisins, flour, oats and yeast.
3. Pour the mixture into a 24cm diameter plumcake pan with a hole in the centre, greased and floured.
4. Bake in a preheated medium oven (180°C) for 35 minutes or until golden brown and lightly browned.
5. Remove from the oven, let cool and unmold.
6. Sprinkle with icing sugar and serve.

Omelette pie

Time: 25 minutes

Performance: 8 units

Difficulty: easy

Ingredients:

• 4 beaten eggs
• Salt, black pepper and chopped basil to taste
• 1 teaspoon of yeast
• 1/2 grated courgette
• Greasing oil
• 1 seedless tomato, cut into cubes
• 100 g of diced mozzarella
• 100 g of diced cooked ham
• Grated Parmesan for sprinkling

Preparation method:

1. In a bowl, season the eggs with salt, pepper, basil and mix with the yeast.
2. Divide the courgettes into 8 greased individual silicone molds.
3. In each mold place 1 tomato cut in half.
4. Divide the cheese and ham among the molds.
5. Divide the beaten seasoned eggs into the molds, without filling them too much.
6. Sprinkle with parmesan and place half of the molds in the microwave at maximum power for 2 minutes.
7. Remove and cook the remaining gnocchi for the same amount of time.
8. Leave to cool, unmold and serve.

Tuna roll

Time: 20 minutes

Performance: 4 units

Difficulty: easy

Ingredients:

• 4 lettuce leaves
• 1 tomato, cut into thin slices
• Salt to taste

Cream

• 1 can drained canned tuna
• 1 cup chopped green olives
• 1 grated carrot
• 1 glass of cream cheese (200 g)

Preparation method:

1. For the cream, in a bowl, mix the tuna, olives, carrots and cream cheese. Book.
2. Open the wraps in half, forming 4 sheets of bread.
3. On each sheet of pita bread put a lettuce leaf, tomato slices and sprinkle with salt.
4. Add a portion of tuna cream and roll up like Swiss rolls.
5. Wrap with cling film, pressing well.
6. Store in the refrigerator until ready to serve.

Sweet potato omelette

Time: 25 minutes

Performance: 2 units

Difficulty: easy

Ingredients:

• 4 eggs
• 1 cup diced cooked sweet potatoes
• 1/2 cup thinly sliced ​​kale
• 1 seedless tomato chopped
• Salt and black pepper to taste

Preparation method:

1. In a bowl, beat the eggs with a fork until smooth.
2. Add the potato, cabbage and tomato.
3. Season with salt and pepper.
4. In a medium nonstick skillet, heat the olive oil over medium heat and pour in the eggs.
5. Leave it to cook for 5 minutes on each side, over low heat, or until it is no longer raw.
6. Serve immediately.

Beetroot tapioca

Time: 1 hour

Performance: 6 servings

Difficulty: easy

Ingredients:

• 1 beetroot with peel
• Water for cooking
• 3 cups sour cassava starch

Filling

• 4 tablespoons butter
• 1 onion chopped
• 2 cloves garlic, minced
• 1 seedless tomato chopped
• 1 can drained green corn
• 2 cups cooked, shredded chicken
• Salt, black pepper and chopped parsley
• 1 glass of cream cheese (200 g)

Preparation method:

1. In a pressure cooker, cook the beetroot with water for 20 minutes on low heat from when the pressure starts.
2. Let the pressure release naturally and open the pan.
3. Use beetroot in another recipe.
4. Save the cooking water. In a bowl, place the tapioca starch and gradually add about 1/2 cup (tea) of the beetroot cooking water until it forms a firm paste when pressed.
5. If necessary, use more cooking water.
6. Pass through a sieve.
7. Place 4 tablespoons of the mixture in a medium nonstick skillet and place over medium heat.
8. Leave to act for 3 minutes and turn to the other side of the dough, leaving it to act for another 3 minutes.
9. Repeat the process with the rest of the mixture.
10. For the filling, melt the butter in a pan over medium heat and sauté the onion and garlic for 3 minutes.
11. Add the tomato and fry for another 3 minutes.
12. Add the corn and chicken and sauté for another 3 minutes.
13. Season with salt, pepper, parsley and distribute among the tapiocas.
14. Fold in half, drizzle with cream cheese and serve.
15. If you wish, decorate your snack with chives.

Healthy smoothie

Time: 10 minutes

Performance: 2 servings

Difficulty: easy

Ingredients:

• 400 ml of skimmed milk or traditional soy milk
• 1 silver banana
• 1/2 cup diced papaya
• 1 tablespoon flaxseed flour
• 2 tablespoons of oat flakes
• 2 tablespoons of fiber or wheat germ
• Honey or brown sugar to taste

Preparation method:

1. Blend the milk, banana, papaya, flaxseed, oats, wheat fiber or germ, honey, or brown sugar in a blender until smooth.
2. Pour into tall glasses and serve chilled as a snack.

Mixed fruit juice

Time: 10 minutes

Performance: 2 servings

Difficulty: easy

Ingredients:

• 1/2 cup fresh or frozen acerola
• 1 cup chopped fresh pineapple
• 1 orange, peeled, chopped
• 1/2 cup (tea) cold water

Preparation method:

1. Place all the ingredients in the blender and blend until you obtain a smooth mixture.
2. Filter and serve cold.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.