What to Eat For Your Pre Workout Snack


Normally people will tell you to fuel the body strictly with a protein or carb source. That’s not a bad idea, but at the end of the day, eating one food source over another isn’t going to increase or decrease your performance.

That being said, sticking to a more nutrient dense food is a smarter choice if you’re looking to take care of your health and improve your energy.

Rule #1 is to go with something that won’t upset your stomach. For me, bananas are a no go lol. For others that may be milk. Rule #2, make sure the food you choose is going to help you work towards YOUR specific goal.

Since you’re looking at increasing energy, berries (or any type of fruit) with a protein shake would be a great idea. The fruit is what is going to give you the initial burst of energy. The protein source is what is going to help you power through your workouts and keep you fuller longer. Rule #3, eat your pre workout food in the right PORTION size that is conducive to your specific goal. Serving size is everything.

Choosing the pre workout food is up to you, but here are some popular combos:
Peanut butter and banana, fruit alone or with string or cottage cheese, grits and tuna (my personal fave), eggs (or egg whites) and oatmeal, avocado and turkey slices, veggies and string or cottage cheese, greek yogurt. I suggest you eat the pre workout food 30-60 mins prior to your workout. You should feel energized and not weighed down by what you eat.

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Chicken Bulgur Salad

Hi!  I hope you’re having a great day.  I based this recipe on one I found in the Taste of Home Healthy Cooking Cookbook.  The two things I didn’t include from the original were onion and turkey.  Onions don’t like me and I didn’t have any turkey at the time.  I used chicken breast for the meat.

Prep Time:  25 minutes (if you use pre-cooked chicken.  I had to cook mine, so that added about an hour to the time)

Servings:  6


  • 1 1/2 cups reduced sodium chicken broth
  • 1/2 cup water
  • 1 cup blugur
  • 2 cups cubed cooked chicken breast
  • 1 small cucumber, chopped
  • 1 cup parbonzo beans, rinsed and drained
  • 3 green onions, sliced
  • 1/4 cup sliced ripe olives
  • 3 tablespoons dried cranberries
  • 1/4 cup olive oil
  • 3 tablespoons lime juice
  • 2 tablespoons thawed cranberry juice concentrate (I used light cranberry juice)
  • 1 cup cherry tomatoes, cut in half
  • 3 tablespoons minced fresh parsley (I used parsley flakes because that’s what I had on hand)
Putting it All Together:
  • Bring broth and water to a boil in a small saucepan
  • Cook bulgur as directed on the package, drain it, then put it in a large bowl
  • Add the broth mixture and let it sit, covered, for 30 minutes or until most of the liquid is absorbed
  • Drain the remaining liquid off
  • Add chicken, cucumber, beans, onions, olives, and cranberries, and mix well
  • Whisk oil, lime juice and cranbeery juice together in a small bowl
  • Stir this mixture into the bulgur mixture
  • Add the tomatoes and parsley and toss to coat thoroughly
  • You can serve this salad at room temperature or cold
Nutrition:  1 1/2 cups equals 302 calories.  11 g fat (2 sat. fat), 40 mg cholesterol, 283 mg sodium, 32 g carbs, 7 g fiber, 20 g protein.
Enjoy!  Let me know what you think of it.  Also, please share your favorite healthy recipes here.  I’m always looking for new ones to try.  Thanks.