Hemp protein truffle balls on polka dot tablecloth.

Ready, Set, GO!

Here are a half dozen easy-to-prepare and healthful snacks for pre-workout energy and nutritional support. Easy recipes, delicious results, supportive nutrition.

1. Hemp Protein Truffles

Finding pre-workout snacks that are chocolatey, rich, and delicious isn’t always the easiest task around. There are plenty of nutritious snacks available, but nutritious snacks that are also tasty and can satisfy a sweet tooth are quite a bit rarer.

Thankfully, these hemp protein truffles fill this void quite well!

With raw cocoa, coconut oil, maple syrup, hemp protein, peanut butter, and hemp seeds, these truffles are wildly tasty while also filling your body up with much needed energy and protein before getting too sweaty.

Diet Type(s): Gluten Free, Raw, Vegan
Workout Type(s): High Intensity Interval Training, Strength Training

For great fitness, nutrition, and lifestyle content, find this recipe and so much more at Running on Real Food.

INGREDIENTS

1/4 cup + 1 Tbsp organic hemp protein (I used North Coast Naturals)
1/4 cup raw cocoa
2 heaping Tbsp, natural peanut butter
2 Tbsp melted coconut oil
3 Tbsp maple syrup
hemp seeds for rolling (I used North Coast Naturals)

INSTRUCTIONS

  1. Mix all ingredients in a bowl.
  2. Roll into 8 balls.
  3. Coat with hemp seeds.
  4. Set in the fridge for at least 3-4 hours.
  5. Store in the fridge in an air-tight container.

2. No-Bake Banana Nut Protein Bars

No-bake pre-workout snacks are some of the most convenient around, and one of our personal favorites are these no-bake banana nut protein bars. This vegan solution includes various nuts, oats, dates, and protein powder so you can rest easy knowing that you’re filling your body with everything it needs for a quality session at the gym.

Protein is absolutely necessary for proper recovery after a particularly difficult workout, so by eating one or two of these bars a couple hours before getting too intense, you should notice a considerably better and faster recovery process.

Diet Type(s): Raw, Vegan
Workout Type(s): High Intensity Interval Training, Strength Training

Dig into this and other amazing recipes at Potluck at Oh My Veggies

INGREDIENTS

½ cup pitted Medjool dates, packed (about 9 large dates)
½ cup mashed overripe banana (about 1 medium banana)
1 tsp vanilla
½ cup walnuts
½ cup almonds
1 cup old fashioned oats
2 Tbsp ground flaxseed
¼ tsp cinnamon
¼ tsp salt
½ cup vanilla protein powder (I used MCT Lean)
¼ cup chocolate chips (optional)

INSTRUCTIONS

  1. Line an 8x8 inch pan with parchment paper or plastic wrap and set aside. To help the parchment paper stick, you can spray the pan with cooking spray first.
  2. Blend dates, banana and vanilla in a large food processor for about a minute, or until smooth. Add walnuts, almonds, ¾ cup of the oats, flaxseed, cinnamon and salt and blend for another minute or two, or until fairly smooth.
  3. Scrape down the sides and add in the other ¼ cup of oats and protein powder. Process for another minute or until the mixture is well combined. It will be very thick and sticky. Stir in optional chocolate chips.
  4. Spoon mixture into prepared pan. With wet hands, flatten in pan until it looks fairly even throughout.
  5. Place pan in freezer for at least 2-3 hours. Remove from freezer and slice into 10 bars.
  6. Store bars in freezer--they can be eaten directly from the freezer without thawing.

3. No Mayo Egg Salad

Egg salad is a classic pre-workout meal that a lot of people have turned to over the years, but one of its biggest downside is how many calories it’s usually filled with. The high calorie count is mostly attributed to the mayonnaise, so what if we removed this to get a healthier egg salad option?

You’ll need around 25-minutes to whip this entire thing together, and ingredients such as eggs, avocado, and Greek yogurt means that you’re able to get a super tasty snack that also happens to be filled with some of the best pre-workout ingredients around.

Diet Type(s): Raw, Vegan
Workout Type(s): Cardio

For this and other eaasy vegetarian recipes, explore Trial and Eater.

Ingredients

8 large eggs (hard boiled and chopped, this is the 15 minute cook time)
1 avocado
2 Tablespoons greek yogurt
2 apples (cubed)
1 teaspoon salt
1 teaspoon fresh-ground pepper
1 teaspoon paprika (optional)

Instructions

  1. In a large bowl, combine eggs, avocado, and yogurt and mash until blended.
  2. Stir in apples.
  3. Sprinkle in salt and pepper and blend.
  4. Serve cold over bread or plain. Top off with a pinch of paprika if desired.

4. Carrot Cake Quinoa Bites

Carrot cake is one of those treats that’s hard to stop eating once you start, and thanks to this recipe you don’t have to feel so guilty about doing so before heading to the gym to start pumping some iron.

These carrot cake quinoa bites are extremely high in protein and are completely free of dairy, sugar, gluten, and grain. Oh, and they’re also vegan!

You’ll need a large selection of ingredients in order to make this one, but it’s well worth the effort. These bites are tasty, easy to pack in a lunch, and a fantastic choice for getting a nice energy boost before a good workout.

Diet Type(s): Gluten Free, Vegan
Workout Type(s): Cardio, Strength Training

Surf over to Bites of Wellness for more recipes, workouts, and fitness advice.

Ingredients

½ cup cooked quinoa
2 Tbs. date puree (4-5 dates soaked and pureed)
2 carrots, grated
1 tsp. chia seeds
1 tsp ground flax
1 tsp. cinnamon
1 Tbs. coconut flour
3 Tbs. cashew milk
3 Tbs. hemp seeds
2 Tbs. chopped walnuts
2 Tbs. chopped raisins
4 scoops stevia (1-2 packets of sweetener of choice)
1 tsp. vanilla
Optional: 2 scoops plant-based vanilla protein powder 
6 tbs. unsweetened cashew milk

For the frosting:
1½ Tbs. coconut butter
2 tsp. maple syrup
3 tbs. cashew milk, unsweetened
1 tsp. chia seeds, preferably white

Instructions

  1. Cook and cool quinoa.
  2. Soak dates in hot water 20 minutes, puree or mash with fork.
  3. In a small bowl combine cocout butter, maple syrup, cashew milk and chia seeds. Microwave for 20 seconds to get all ingredients to the same temperature. Stir to combine and place in fridge while you assemble the carrot cake bites.
  4. Grate carrots into a large bowl. Add quinoa, date puree, chia, flax, cinnamon, coconut flour, cashew milk, hemp seeds, stevia and vanilla extract. Stir with a spoon until all ingredients are thoroughly combined.
  5. If you are adding the optional protein powder, add it and the additional cashew milk to the bowl. Stir until all the protein powder has been integrated into the quinoa mixture.
  6. Chop walnuts and raisins and add to the mixture, making sure they are evenly distributed.
  7. Roll the mixture into equal sized balls, using a tablespoon to evenly measure out the mixture. I simply scoop out a tablespoon worth of batter into my hands and roll into a ball.
  8. The recipe will make 12-14 balls without protein powder and 20-22 ball with protein powder.
  9. Take the frosting out of the fridge, dip half the ball into frosting and set on a plate or tupperware covered in wax paper.
  10. Place in fridge overnight or freeze for 15-20 minutes to get the coconut butter frosting to set.

5. Coconut Lemon Energy Snacks

Energy bites are some of the most popular pre-workout snacks around, but one problem that they sometimes face is a lack of moisture or juiciness. This makes these bites rather off-putting for a lot of people, but one recipe that’s an exception to this rule is for coconut lemon energy snacks.

Lemon juice and dates help to keep these snacks nice and refreshing, and along with this, the snacks also feature a ton of protein, omega 3 fatty acids, and plenty of energy to keep you moving even through a particularly intense workout session.

Diet Type(s): Raw, Vegan
Workout Type(s): Yoga

Bare Root Girl has tons more info for healthy Paleo dieters--check it out.

Ingredients

1 lemon, zest

2 lemons, juice

¼ cup chia seeds

1 ½ cup raw almonds

8 dates, pitted & chopped

½ cup unsweetened shredded coconut (plus more for garnish, if desired)

¼ tsp sea salt

3 Tbsp virgin coconut oil

Directions:

  1. Zest 1 lemon and set it aside.  Juice 2 lemons into a small bowl.  Add the chia and mix well.
  2. Combine almonds and dates in the bowl of a large food processor.  Process until finely ground, about 60 seconds.  
  3. Add shredded coconut, sea salt, coconut oil, reserved zest, and chia/lemon juice mixture.  Process until the mixture is lumpy and moist, about 60 seconds.
  4. Roll the mixture into 2″ balls.  
  5. Sprinkle with coconut, if desired.  
  6. Refrigerate 30 minutes to set.  Keep refrigerated in a sealed container.

6. Paleo Bagels

Bagels are a breakfast food staple, and if you like getting your workout done while the rooster is still waking up, it can be mighty tempting to eat one prior to your exercise routine. Bagels on their own typically don’t offer all of the nutrients and energy that you need for a solid pre-workout snack, and that’s where these paleo bagels come in.

This recipe for paleo bagels is one of our favorites for a morning pre-workout snack, as you’ll find lots of protein from the seeds, tons of nutrients that comes from eggs, and a load of good fats that’s essential to making the most of your physical activity.

Diet Type(s): Gluten Free, Paleo
Workout Type(s): High Intensity Interval Training, Cardio

Paleo Bagels is just the beginning of all the inspiration and healthful recipes you'll find at Savory Lotus.

INGREDIENTS

1/4 cup pumpkin seeds (preferably soaked and dehydrated)
1/4 cup sunflower seeds (preferably soaked and dehydrated)
2 TBS coconut flour (like this)
1 TBS arrowroot powder (I use this one)
2 tsp poppy seeds (like these)
1 TBS hemp seeds (like these) (or sesame seeds (like these)
1/2 tsp unrefined sea salt (I use this one)
1/4 tsp baking soda
1/2 tsp cream of tartar (like this)
4 eggs
3 TBS ghee (like this) or coconut oil (like this), melted (I highly recommend using ghee for these)

INSTRUCTIONS

  1. Preheat oven to 350’F and LIBERALLY grease your donut pan with ghee or coconut oil.
  2. Process pumpkin and sunflower seeds in food processor for 10 seconds to break them up into coarse pieces.
  3. Add the coconut flour, arrowroot, poppy seeds, hemp seeds, salt, baking soda, and cream of tartar. Pulse a couple of time to combine.
  4. In a large bowl, beat the 4 eggs until well combined. Whisk in melted ghee (or coconut oil).
  5. Add dry ingredients to wet and mix until well incorporated. Allow to sit for a couple of minutes to let the coconut flour absorb.
  6. Fill each cavity in donut pan 3/4 full. Give the pan a little shake or two to let the batter settle.
  7. Bake for 12-14 minutes, or until toothpick inserted comes out clean and edges are just beginning to brown.
  8. Remove from oven. Allow to cool completely before removing from donut pan.
  9. Slice in half and pan toast in a titch of ghee. Or use a toaster oven. Enjoy with honey, paleo humus, or whatever else makes you happy!

NOTES

  • I use soaked and dehydrated seeds whenever I can to make them more digestible. I usually do several pounds at a time and keep them in the fridge for baking and eating.
  • I use a combination of baking soda and cream of tartar to replace baking powder. Baking powder often has GMO cornstarch in it, which I like to avoid. If you do not have cream of tartar, you can just use 1 tsp of baking powder in this recipe in place of the baking soda and cream of tartar.

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About The Author

Health Listed's picture

A former cubicle dweller with a passion for healthy living, I'll make any excuse to get outside. When I'm not on the basketball court you'll find me whipping up a new concoction in the kitchen. Find more great health content, discover www.HealthListed.com

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