Round-Up: 12 Pre-Workout Snacks

A round-up of bars, bites, muffins, toast, and even cookies  to help power you through your next work-out.So you want to have healthy eating  and  exercise habits,  but  don’t know how  to integrate  both into your daily life?  A good place to start is focusing on proper fueling before a bout of exercise  and smart recovery afterwards.  Today’s post emphasizes the importance of pre-workout nutrition with a myriad of  snacks my colleagues helped me ’round-up’. (Stay tuned for more on post workout foods.)

While most attention regarding exercise pays close attention to strength, speed, flexibility and stamina,  we need to support all of these components with good nutrition. Studies are consistently proving, we perform best with some carbohydrates on board.  While I don’t recommend eating a meal just before  exercise, snacks  are a different story. A snack of about 100-200 calories (of primarily carbs can be consumed  just minutes prior to exercise) and will provide energy to focus on correct technique, push intensity, and help you persist through a vigorous energy expending workout.

There are an infinite number to foods to enjoy before physical activity. The key is to select food/foods based  on your preferences, and on the intensity and duration of your activity. Experiment with a variety of foods/fluids to determine what works best for you. Some simple ideas, include a banana, oranges slices, a couple of fig newtons, 1/2 jelly sandwich. You can even make your own energy snacks with a few ingredients. Find inspiration below with this  round-up of  bars, bites, muffins, toast,  and cookies all created to help power through your next work-out

No Bake Granola Bites via Lauren Sharifi of Bite of Health Nutrition

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No Bake Protein Energy Bites via Tawnie Kroll  of Krolls Korner

Peanut Butter Yogurt Bars   via Hungry Hobby. These are super easy to make and especially nice in the summer, because you don’t have to turn on your oven.

Cashew Cookie Hemp Energy Bars via Kelly Jones of EatRealLiveWell 

Sweet Potato Toast via Family Food on the Table

Avocado and Hummus Bagel via No Excuses Health

No Bake Peanut Butter Cherry Trail Mix Bites via Bucket List Tummy 

Snack Bar Madeleines via Queen of My Kitchen. 

10 Minute Healthy Energy Bites via Nourish Nutrition .

 

PB & J Sweet Potato via Jessica Cording Nutrition Oatmeal Peanut Butter Protein Balls via And a Dash of Cinnamon

Soft Baked Zucchini Cookies via yours truely. I posted this back in April, but some of you may have zucchini to spare now, so I’m including it  in this round-up.

Please let me know what your fav pre-workout foods are in the comment section below. Have a terrific day!

 

 

Slow Cooker Cowboy Beans

Smoked paprika gives these cowboy beans a deep, woodsy flavor, but can you guess the secret ingredient?Summer is for entertaining, and when the crew gathers at my home,  I think about making a BIG pot of beans.  After all, they’re delicious, go with just about anything I dish up, are budget friendly, and usually help me uphold my reputation of putting out the healthiest of spreads! But then I remember the downside,  they take so darn  long to cook and when it’s 90+ degrees outside, I ask myself, “Do I really want to turn on the oven?”   After reading this month’s Recipe Redux theme:

Beat the Heat with the Slow Cooker /Instant Pot/Pressure Cooker   

I’m ready to prepare that pot o’ beans sans the oven, because any recipe that requires a prolonged cooking time has slow cooker potential! My original recipe, requiring 2 1/2 hours of baking time, now sounds promising.    Not only did I tinker  with the cooking method, I also made the recipe vegan using smoked paprika for a smokey taste without bacon.  It’s a little sweet and a little spicy with a secret ingredient that  unifies all the  earthy flavors ; can you guess the  ingredient? (Insert sound of drum roll please.)  A of a mug of black coffee left over from my morning pot. Surprised?

This side is not only delicious and easy to make without heating up the kitchen,  it’s also low in fat, high in protein, high in fiber and delivers 15% DV* of calcium , 25 % DV* iron.

Get out your slow cookers today and discover more ideas from my colleagues in the links below for delicious, healthy recipes to beat the heat.

*Daily Value based on a 2000 calorie diet.

 

 

Slow Cooker Cowboy Beans

Prep Time 10 minutes Cook Time 6 hours Total Time 6 hrs 10 mins
Serves (serves 6)     adjust servings


Ingredients

(serves 6)

  • 1 pound dried pinto or navy beans, washed and picked clean of debris
  • 10 cups water, divided
  • 2 tablespoons canola oil
  • 1 medium onion
  • 2 teaspoons minced garlic
  • 1 cup strong coffee
  • 1/3 cup brown sugar
  • 1 tablespoons brown mustard
  • 1/2 cup barbecue sauce+2 tablespoons
  • 2 teaspoons salt
  • 1/4 teaspoon smoked paprika
  • dash of hot sauce
  • ground black pepper

Instructions

  1. 1. Soak beans in 6 cups of water overnight. Drain beans.
  2. 2. In a Dutchoven add oil and stir in onions ; cook over medium heat for 6 to 8 minutes until beginning to brown. Add garlic, and cook for 30 additional minutes.
  3. 3. Add beans,water, coffee, . Bring to simmer over high heat and cook for 10 minutes. Add brown sugar, mustard , 1/2 cup barbecue sauce, hot sauce and salt. Return to boil over high heat.
  4. 4. Remove from heat and pour contents of Dutch oven into a slow cooker. Cook on high for 6 hours. Add smoked paprika last 30 minutes of cooking. Before serving stir in remaining barbecue sauce, season to taste with black pepper. (Beans can be refrigerator in an airtight container for several days.)

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 383kcal Calories from fat 55
% Daily Value
Total Fat 6g 9%
Saturated Fat 1g 5%
Transfat 0g
Sodium 1077mg 45%
Carbohydrate 67g 22%
Dietary Fiber 13g 52%
Sugars 20g
Protein 18g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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