- April 1, 2013
- 1 Comments
When looking for the right pre-workout Paleo snack, it's important to go after a snack that produces energy, provides adequate protein and is quick to make.
When I'm planning my pre-workout meal, I'm lucky enough to be working at a desk (It has its positives and negatives J). This gives me flexibility to plan how long before my workout I need to fuel. Ideally I shoot for 45 minutes to an hour between feed and warm up.
This window ensures my body is fueled but light. Here's a few of my favorite recipes:
Juicy peach with Brazil nuts
If I eat a big lunch, something as simple as a whole organic peach and two handfuls of Brazil nuts will do the trick. One handful of Brazil nuts equates to around six nuts, which contain:
- 185 Calories
- 19 Grams of Fat
- 4 Grams of Protein
Brazil Nuts are my secret weapon. They give a significant amount of calories and mono-unsaturated fats (good fats) in a very small portion size and make for a great quick boost of calories, protein and fat ideal for an intense workout.
They also contain Selenium, which is a trace mineral that recent research has shown it can increase levels of testosterone. Author/this century's science lab rat Tim Ferris swears by Brazil nut for its testosterone boosting abilities.
The peach provides the needed fructose (sugar) for the immediate energy spike around workout time as well as seventeen grams of carbs for accessible energy. Between the quick boost in and the sustained energy of fats and protein, the peach and the nut is an ideal Paleo snack.
Turkey Bacon and Avocado
Can you ever go wrong with bacon or avocado? This is a very simple and easy snack I find myself consuming before my workouts. When cooking your breakfast, throw on a few extra pieces of bacon (will-power necessary). Store the bacon in some foil and bust it out an hour before your workout. Slice open a fresh avocado, and voilÃ , in less than five minutes you can have yourself a complete Paleo pre-workout snack loaded with energy and protein.
Chicken and Sweet Potato
When cooking chicken the night before, I like to make sure I have a few extra pieces for my pre-workout snack. I would say in the ballpark of four to six ounces of chicken is ideal. I don't want to be to full but want to ensure I'm getting the right amount of protein and fat to sustain my harder workouts.
If there's one starch I would recommend for all pre-workout snacks or meals, sweet potatoes are it. Sweet potatoes are a great source of natural carbs and can provide an awesome energy boost. I choose to eat my sweet potato raw because they stay slightly sweet and taste great in bite-sized pieces.
Almond-infused honey protein shake
Whether in a bind for time or lack of preparation the night before, this is one of the quickest and best pre-workout snacks out there.
Word of warning: With protein shakes, I find it best to have it around 45 minutes prior to the workout. This will give you the adequate time to digest and make sure any gasses that protein shakes are known to cause can be cleared out. One thing that I look for in a protein shake is to ensure there is not an excess of sugar or artificial sweeteners. If you are being strict on your Paleo diet, you want to ensure you don't get any terrible artificial sweeteners in your body, so I go with a simple non-flavored Whey Protein powder from GNC or Amazon.
I use two scoops or around 35 grams of protein and then a cup and a half of Trader Joe's non-sweetened vanilla flavored almond milk. Mix in a teaspoon of natural local honey (if you can get it local) and a scoop of almond butter and you have a great tasting pre-workout snack.
The grand total for the shake works out to about 42 grams of protein, with good fats and carbs from the almond butter with great sugar from the honey.
This packs a great energy boost in under two minutes.
Hardboiled Egg, Apple, and Handful of Blueberries
I was skeptical to add this to the list because it seems more like a smorgasbord of different Paleo foods but then I realized when eating Paleo this is what we have to do. So here it is, as unappealing as it may sound it is a staple in my randomness that is pre-workout or more aptly called pre-WOD snacks. One-two hard-boiled eggs, organic apple, and a small handful of blueberries.
Like the other pre-workouts this provides both rich source of protein, fat, and fructose to give you the benefit of fast burning and slow burning energy.