• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Healthy Eating

3 Quick and Easy Snacks for Your Pre-Workout Arsenal

Berries, oats, peas, and coconut. These three recipes use delicious carb sources to help fuel your workouts.

Written by Tim Harrison Last updated on Nov 22, 2021

Exercise is about two things: effort and expending energy. If we want to get the most out of our workouts and our valuable time, then we need to fuel them both.

Where do we get the fuel? Carbohydrates. They are what keep us running. Now, I don’t mean going out and packing in 250 calories of refined sugar in the form of confectionery or sweet drinks. I mean good quality, mostly slow-release carbs. You can use oats or a bit of plant sugar from vegetables, fruit, or berries to give you a little kick. Sometimes it’s helpful to add some protein to begin repairing damaged tissue.

RELATED: Understanding Glycolysis: What It Is and How to Feed It

I aim for a couple of hundred calories of good carbs and a touch of protein before each workout. I’ve developed these three recipes that use some well-publicized, superfood ingredients to end up with something yummy and not too heavy.

Beetroot Oat Cup

My favorite super ingredient is beetroot. It has had a bad reputation for a long time due to being boiled into submission rather than cooked. In my opinion, it should be adored, not only for its crazy color but also because it gives your workout a nitro-kick. I’ve kind of evoked a Fast and Furious thing there, but it is actually true. Beetroot contains dietary nitrate that reduces the oxygen cost of exercise, therefore increasing the time to fatigue.

This recipe combines oats and beets with ginger to add spice and to reduce muscle soreness. You can also add some apple, and, if you fancy, a few berries.

Prep time: Negligible

Cook time: Overnight

Calories: 240

Ingredients (per serving):

  • ½ cup oats
  • ½ medium-sized beetroot
  • ½ cup whole pure apple juice
  • A fingertip-sized piece of ginger
  • Raspberries (optional)

Method:

  1. Put the oats into a bowl, add the apple juice, and stir.
  2. Using the fine side of a grater, grate the beetroot and ginger into the bowl. Add a little pinch of salt for flavor, as I imagine you are going to sweat!
  3. Mix it all together and refrigerate overnight or through the day.
  4. Add the berries if you want, then pack it away 20 minutes before your workout.

Coconut Power Pancakes

These started life while experimenting with the two-ingredient pancake craze that went around a few months back. I tried a few cooking techniques, including soufflé, but I always ended up with a strange, sweet omelette thing. So I thought with the addition of one more ingredient and a couple of store cupboard items, you can have some people food.

Desiccated coconut adds some structure to the finished product. Coconut also adds dietary fiber and connective tissue-strengthening minerals like copper and selenium.

Prep time: 5 minutes

Cook time: 5 minutes

Calories: 230

Ingredients (per serving):

  • 1 egg
  • 1 medium-sized, very ripe banana
  • 1 Tablespoon desiccated coconut
  • A drop of vanilla extract
  • A pinch of salt
  • 1 teaspoon coconut oil or ghee for frying
  • Berries (optional – blueberries seem appropriate)

Method:

  1. Put a large frying pan over a medium heat. Mash the banana with a fork and add the egg, a drop of vanilla extract, and a tiny pinch of salt.
  2. Mix by stirring vigorously with a spoon. Don’t whisk it, because if you incorporate too much air the end result will be tough, rather than a bit souffléd. Add the coconut and mix again.
  3. When the mixture is all blended, put the oil in the pan and drop the mixture into the pan to form three pancakes.
  4. Cook for about two minutes, until they are beginning to set. Then, if you want, drop three or four berries onto each pancake and flip.
  5. Cook for another two minutes and serve. Eat and go lift some heavy stuff for a bit.

Pea and Mint Soup

The source of carbohydrate in this recipes is peas, which are a good source of fiber and vegetable protein (remember we want that). They have a low glycemic index and are slow to release their energy. Peas are also quite low in calories, making this recipe a good option for a shorter intense work out like HIIT or, my favorite when I was ditching all my own excess weight, kettlebell Tabata sets.

It would be ideal to use your own homemade stock, which is a good source of the protein collagen and great for strengthening cartilage and connective tissue. Otherwise, you have to source a good, quaint, real stock, not just for this recipe but for all of your soups and sauces.

And finally, this recipe includes mint. Mint contains menthol, which reduces inflammation in the respiratory system. More air flow, more go-go!

Prep time: 30 minutes to 1 hour to thaw peas

Cook time: 10 minutes

Calories: 200

Ingredients (per serving):

  • 250g frozen peas, thawed
  • ½ cup of chicken or ham stock
  • 3 spring onions
  • A handful of fresh mint (about 10g)
  • 1 teaspoon light olive oil

Method:

  1. Thaw the peas by spreading them out on a tray with a kitchen towel. Leave them out for between half an hour and an hour, depending on room temperature. Frozen peas are so lovely and fresh, they need very little cooking.
  2. Put a pan on medium heat with the oil, thinly slice the white part of the onions then put in the pan to sweat gently for two minutes.
  3. Tip in the stock and bring to the boil. Meanwhile, thinly slice the mint.
  4. When the stock comes to the boil add the mint and ¾ of the peas then take straight off the heat.
  5. Blend using a stick blender, you then have the option of passing it all through a sieve to make a lovely smooth soup. Garnish with the leftover whole peas and sliced green onion tops. Eat, wash up, and swing some steel.

Photos courtesy of Tim Harrison.

About Tim Harrison

Girevik Chef and SFG1 Certified Kettlebell Instructor Tim Harrison is a former fatty dyslexic Fitfood writer who likes a challenge.

At the age of thirty, Tim had already spent sixteen years in catering including menu development, teaching, thousands of meals cooked, and plenty of cleaning too. Then with the birth of his first daughter, he decided to change.

Tim turned his lifetime of food experience, knowledge, and passion around to produce Fitfood with an emphasis on flavor. He also discovered kettlebell training and went on to lose six stone in nine months. Now three and a half years later, he is enjoying triathlons, adventure running, and all kinds of functional movement. He is just getting fitter. So when it comes to transformation, he has been there, done that, and got the T-Shirt...the enormous T-Shirt.

View All Articles

Related Posts

carrotcr
Mash for GAINZ: 4 Simple Recipes for Performance
Chris Bumstead poses in a hallway with a cinematic-like shot in Spring 2022
Check Out Bodybuilder Chris Bumstead’s 5,000-Calorie Day of Eating Ahead of the 2022 Mr. Olympia
scotcheggs2
Protein Powerhouse: Gluten-Free Mexican Scotch Eggs
110434119521750614896973407503735308582943o
CrossFitters: The 3 Letters You Need to Know in Supplements

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About