Find out how to prepare delicious and simple options to improve your gym results
When it comes to maximizing training performance, nutrition plays a key role. Protein in the diet, for example, aids recovery and muscle growth. When consumed before the gym, they provide the sustained energy you need.
So, below, check out 7 convenient, protein-packed pre-workout recipes!
Chocolate and peanut butter bar
Ingredients
- 2 tablespoons peanut butter
- 100 g of 70% cocoa chocolate.
- 300 g of oatmeal
- 2 tablespoons honey
- 100 ml of water
Preparation method
Place the water, honey, peanut butter and oatmeal in a container and mix until you obtain a smooth consistency. Next, spread the dough onto a baking tray lined with baking paper and set aside. Place the chocolate in a container and place it in the microwave for 30 seconds. Pour the melted chocolate over the dough and place it in the fridge to harden. Cut into squares and serve immediately.
Egg white omelette with spinach and tomato
Ingredients
- 6 egg whites
- 1 cup of tea spinach chopped
- 1/2 cup seeded and chopped tomatoes
- 1 tablespoon coconut oil
- Salt and ground black pepper to taste
Preparation method
Place the egg whites, salt and black pepper in a bowl and beat until smooth. Book. In a pan, add coconut oil and place over medium heat to heat. Add the spinach and sauté until wilted. Add the tomato and beaten egg whites and cook until the omelette is firm. Turn off the heat and fold in half. Serve immediately.
Banana and peanut butter muffins
Ingredients
- 2 ripe bananas, peeled and mashed
- 1/3 cup of peanut butter
- 1/4 cup honey
- 1 egg
- 1/2 cup oatmeal
- 1/2 teaspoon baking soda
- 1/2 teaspoon of baking powder
- 1 pinch of salt
Preparation method
Place the bananas, peanut butter, honey and egg in a container and mix until you obtain a smooth consistency. Add the oat flour, bicarbonate of soda and salt and mix. Finally add the chemical yeast and mix to combine. Distribute the mixture into the silicone muffin cups and bake in a preheated oven at 180°C for 20 minutes. Remove from the oven and wait for it to cool. Serve immediately.
Oat porridge with cinnamon and Brazil nuts
Ingredients
- 200 ml of skimmed milk
- 2 tablespoons of oat flakes
- 4 Brazil nuts crumpled
- Cinnamon and sweetener powder to taste
Preparation method
In a pan add the milk and oats. Cook over low heat for 10 minutes, stirring constantly. Turn off the heat and add the Brazil nuts and cinnamon. Finally add the sweetener and stir to combine. Serve immediately.
Overnight oats with peanut butter
Ingredients
- 1/2 cup rolled oats
- 1 tablespoon peanut butter
- 1 tablespoon honey
- 2 tablespoons of chia seeds
- 1 cup milk tea
- Banana peeled and sliced to taste
Preparation method
Place the milk, oats, honey and chia seeds in a container with a lid and mix. Cover and refrigerate overnight. Then serve accompanied by banana slices and peanut butter.
Oatmeal pancakes with peanut butter
Ingredients
- 1 cup oatmeal
- 1 egg
- 1/2 cup almond milk
- 2 tablespoons peanut butter
- 1 teaspoon of chemical yeast
- Coconut oil for greasing
Preparation method
Place the oat flour, egg, milk and yeast in a container and mix until you obtain a smooth consistency. Grease a pan with coconut oil and place over medium heat to heat. Pour the dough into the pan and fry until it starts to boil. Turn to brown the other side. Turn off the heat and serve with peanut butter.
Cream with peanut butter and whey protein
Ingredients
- 1/2 cup natural yogurt
- 1 scoop of whey protein vanilla flavour
- 1 teaspoon honey
- 1 tablespoon peanut butter
- 1/4 cup milk
Preparation method
Place all the ingredients in a container and mix until you obtain a homogeneous consistency. Place in the fridge to cool and serve immediately.
Source: Terra
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.
