Do you go by train? See 9 snack options to eat before the gym

The beginning of the year is that moment when many people decide to put their project fitness in practice right? And for those who like to exercise, nothing like a good pre-workout snack. But be warned: Ideally, this meal should be eaten 30 to 60 minutes before activities.

Also, it’s important to eat a healthy diet and give yourself plenty of energy during your workout. So, if you don’t want to go hungry when you work out, check out 9 quick, easy, and nutritious snack options to boost your menu.

Natural Chicken Sandwich

Time: 40 minutes

Performance: 12 portions

Difficulty: easy

Ingredients:

• 1 packet of bread
• 1 chicken breast cooked and chopped
• 2 cups of grated provolone cheese
• 1 cup cottage cheese (mashed)
• 1 cup carrots (grated)
• 1/2 cup olives (chopped)
• 1 tablespoon chopped parsley
• Salt and black pepper to taste
• 1 cup cream cheese (cream)
• 1 jar of cream
• Tomato skewers with olives for garnish

Method of preparation:

1. Book the bread.
2. Mix the other ingredients.
3. Place a layer of filling on a slice of bread.
4. Repeat the procedure.
5. Cut as desired and decorate with skewers.

Oatmeal, banana and honey pancakes

Time: 35 minutes

Performance: 5 portions

Difficulty: easy

Ingredients:

• 1 1/2 cups wheat flour (tea)
• 1 cup rolled oats (flaked)
• 2 1/2 cups (tea) milk
• 1 teaspoon baking powder (coffee)
• salt to taste
• 1/2 cup (tea) of oil
• 1 egg
• margarine for greasing
• 1/2 cup honey (tea)
• Ground cinnamon for dusting

Filling

• 2 tablespoons of butter
• 5 sliced ​​bananas
• 2 tablespoons of sugar
• Cinnamon powder to taste

Method of preparation:

1. In a blender, beat the flour, half the oats, milk, baking powder, salt, oil and egg.
2. Add the remaining oats and mix.
3. Heat a greased nonstick skillet over medium heat. and fry 1 ladleful of the dough until golden brown on both sides.
4. Repeat the procedure until you run out of dough. Reserve.
5. For the filling, in a skillet over medium heat, heat the butter. Add the banana, sugar, cinnamon and cook for 3 minutes.
6. Turn off and reserve. Divide the filling between the pancakes and fold them in half.
7. Sprinkle with honey and sprinkle with cinnamon. Serve.

Banana cake, oats and chestnuts

Time: 1 hour

Performance: 8 portions

Difficulty: easy

Ingredients:

• 4 chopped bananas
• 3 eggs
• 1/2 cup (tea) of oil
• 2/3 of a cup of water (tea)
• 1 1/2 cups (tea) sugar
• 1/2 cup chopped Brazil nuts
• 1/2 cup seedless black raisins
• 2 cups wheat flour (tea)
• 1/2 cup whole wheat flour (tea)
• 1/2 cup rolled oats (flaked)
• 1 teaspoon baking powder (chemical)
• Margarine and wheat flour for greasing
• icing sugar for dusting

Method of preparation:

1. Blend in a mixer half of the bananas, the eggs, the oil, the water, the sugar and the cinnamon.
2. Transfer to a bowl and mix the remaining chopped banana, chestnut, raisins, flour, oats and baking soda with a spoon.
3. Pour the mixture into a 24 cm diameter buttered and floured mold with a hole in the centre.
4. Bake in a medium oven (180°C), preheated, for 35 minutes or until firm and lightly browned.
5. Remove from the oven, let it cool and unmold.
6. Dust with icing sugar and serve.

omelette cake

Time: 25 minutes

Performance: 8 units

Difficulty: easy

Ingredients:

• 4 beaten eggs
• Salt, black pepper and chopped basil to taste
• 1 teaspoon(s) baking powder
• 1/2 grated zucchini
• olive oil for greasing
• 1 diced seedless tomato
• 100 g of mozzarella, cut into cubes
• 100 g of ham, cut into cubes
• Grated Parmesan for dusting

Method of preparation:

1. In a bowl, season the eggs with salt, pepper, basil and mix with the yeast.
2. Divide the zucchini among 8 individual greased silicone ramekins.
3. In each mold put 1 tomato cut in half.
4. Divide the cheese and ham between the ramekins.
5. Divide the seasoned beaten eggs among the ramekins, without overfilling.
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 dumplings for the same amount of time.
8. Leave to cool, unmold and serve.

tuna wrap

Time: 20 minutes

Performance: 4 units

Difficulty: easy

Ingredients:

• 4 lettuce leaves
• 1 thinly sliced ​​tomato
• salt to taste

Cream

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

Method of preparation:

1. For the cream, mix the tuna, olives, carrots and rennet in a bowl. Reserve.
2. Open the pitas in half, forming 4 sheets of bread.
3. On each sheet of pita bread, lay a lettuce leaf, tomato slices and sprinkle with salt.
4. Arrange a part of the tuna cream and roll it up like jelly rolls.
5. Wrap with cling film, squeezing well.
6. Refrigerate until ready to serve.

sweet potato omelette

Time: 25 minutes

Performance: 2 units

Difficulty: easy

Ingredients:

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

Method of preparation:

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 oil over medium heat and pour in the eggs.
5. Cook for 5 minutes on each side over low heat or until no longer undercooked.
6. Serve immediately.

beetroot tapioca

Time: 1 hour

Performance: 6 portions

Difficulty: easy

Ingredients:

• 1 unpeeled beet
• water for cooking
• 3 cups sour tails (tea)

Filling

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

Method of preparation:

1. In a pressure cooker, cook the beets with water for 20 minutes over low heat after starting the pressure.
2. Let the pressure release naturally and open the pan.
3. Use beets in another recipe.
4. Keep the cooking water. Put the cassava flour in a bowl and gradually add 1/2 cup (tea) of the cooking water from the beets, until squeezed out and form a consistent mass.
5. If necessary, use more cooking water.
6. Pass through a sieve.
7. Place 4 tablespoons of the batter in a medium nonstick skillet and set over medium heat.
8. Leave for 3 minutes and turn the other side of the dough, leaving for another 3 minutes.
9. Repeat the process with the rest of the mixture.
10. For the filling, in a skillet, melt the butter over medium heat and saute the onion and garlic for 3 minutes.
11. Add the tomato and sauté for another 3 minutes.
12. Add the corn, chicken and sauté for another 3 minutes.
13. Season with salt, pepper, parsley and distribute among the tapiocas.
14. Fold in half, top with curds and serve.
15. If you wish, decorate your snack with chives.

healthy shock

Time: 10 minutes

Performance: 2 portions

Difficulty: easy

Ingredients:

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

Method of preparation:

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

mixed fruit juice

Time: 10 minutes

Performance: 2 portions

Difficulty: easy

Ingredients:

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

Method of preparation:

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

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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.