This recipe is an ideal pre-workout meal for at least an hour before training, as it combines a small amount of fat and protein that will take longer to digest than carbohydrates alone, and will sustain you much longer (great for your long run day). Including custom recipes formulated to fit your macros and calories - no counting required! How to make pre-workout oatmeal? Oatmeal (I use Oatmeal Complete from Trader Joe's)1/4 cup half and half or almond milk2 scoops Source whey protein1 tsp. 5 minutes. This delicious drink takes just five minutes to prepare, making it the perfect choice for a hurried morning. Receive email updates on stuff youll probably want to know about, including special offers, products, launches, and events. Give this recipe a go for when you're feeling festive. 6. 1 tbsp nuts or seeds (optional) Directions 1. "Power Punch" (Gluten Free) cup blueberries 1 cup spinach cucumber, diced 1 tablespoon ground flaxseed 1 teaspoon coconut oil Peanut Butter . Let sit for 1 minute before finishing preparation. 1 teaspoon chia seed. You should try the pre-exercise snack option for sustained energy throughout your day. 3. Melt the butter until it starts to bubble (for coconut oil, heat for 1 min) and then add oats. 2022 Your Super. All this for just $13.99/mo! Strawberry-Banana Shake - A great shake for the hot summer days. Instructions Preheat the oven to 350 degrees. Bagel with egg whites. Step 1: Cooking Steel-Oats Cook the steel-cut oatmeal first on the stovetop. Learn what makes pre-workout oats so effective and why you should consider eating before working out. Chocolate Oatmeal Protein Smoothie Daniel at . coconut sugar(or other. Sprinkle on top of your favorite yogurt or enjoy in a bowl with your favorite nut milk. Sprinkle on some cinnamon for extra decadence. 1/2 cup (100 g) roasted almonds. 2 tbsp dried shredded coconut (unsweetened) Directions: Start by soaking the apricots in 1 cup grapefruit juice for 3 hours. Headed to the gym? Oatmeal and protein powder are two food choices that can be combined for a pre-workout meal, according to Live Strong. The best way to substitute pre-workout snacks is by going for pre workout smoothie recipes. Cook: 0 min. Build Your Own Bundle & Save 25% on every order! Now add milk to it and cook. Overnight Apple Pie Oat Parfait. 2. I'm torn to pick a favorite, but I bet you'll have one. Watch this video to learn making pre workout protein shake with oatmeal. Protein Pancakes - These take a little more work . No recipes needed. Transfer the mixture to a 13"X8.5" (33X22cm) dish lined with parchment paper. Here's the breakdown. This means that oatmeal is an ideal breakfast option when you are working out or following a strict diet plan. Beta glucan is one of the main types of soluble fiber found in oatmeal. 2. Ingredients. 1. On the stovetop, heat on medium until gently simmering (3 to 4 minutes). Cranberry Orange Protein Oatmeal Chewy cranberries and freshly squeezed orange juice were just made for protein powder oatmeal. Stir in the almond butter, until the mixture looks pebbly. Add to 1 cup non-dairy milk and mix thoroughly to reach desired consistency. Boil . Pre Workout Oatmeal. 3In the morning, the flax seeds will thicken up making it into a pudding consistency. With a little pre-workout, I made it to the gym Sat morning and this shake was my reward. 3. But the benefits of oatmeal don't just apply after workouts. Don't forget to check out my recipe for making your own healthy, protein-packed take on a Reese's! Join our rewards program and save big. I think the preparation is pretty self-explanatory but basically you prepare the oatmeal according to the instructions on the box, add the milk and whey and stir, then add everything else as toppings. Minutes to Prepare: 3 Minutes to Cook: 2 Number of Servings: 1 Ingredients Instant plain rolled oats, 1/4 cup Protein powder, 1 scoop Banana, sliced, 1 whole banana Walnuts, crushed 1/2 oz Directions Cook 1/4 cup of oatmeal per instructions Mix in one scoop of protein powder Top with one sliced banana Top with one ounce of crushed Cold fronts are in the forecast, so start your morning with something warm! coconut sugar (or other sweetener)1/2 tsp cinnamon1 TBSP pecan pieces. Recipe here. In addition to helping lower the harmful form of cholesterol, the fiber helps with weight loss, and the carbs give you an energy boost while keeping hunger at bay. alexenter. -1/4 cup Protein 4 Oats (optional) -Slivered almonds, macadamia nuts, walnuts, or pecans. To achieve this benefit, the daily target is 1 cup dry rolled oats or cup dry steel-cut oats most days of the week. Take that bowl of oats to the next level with these four recipes. Post-Workout Oatmeal Recipe. 5. Rotate your selection of nuts, seeds and dried fruits week to week, in order to gain a variety of minerals, antioxidants, and Omega-3s from each individual source. 37. Almond Date and Hemp Energy Bars. Boost your workout with this protein-packed oatmeal! 17g protein per serving. Top with banana, nuts, seeds and dried fruit. It gives me the energy I need without feeling bloated or nauseous. Life Is Hard, Make Breakfast Easy. Pre-Workout Oatmeal Recipe. If this isn't the definition of protein wizardry, I don't know what is. Whisk milk, eggs, yogurt, and vanilla in a separate bowl. Mix wet ingredients. The ants go marching. Stir and microwave for 30-60 sec. This is my go-to breakfast before I exercise! So this is my QUICK Protein Porridge Recipe, this is a superb pre workout meal whether your looking to build muscle or lose fat!Quick Easy and Simple1. Oatmeal with raisins or berries. . Combine the first three ingredients and mix well. If you arent familiar with the concept of eating something before a workout, check out this article. Subscribe to our newsletter and be first to know about exclusive sales, delicious recipes and our newest products. Total: 10 min. Stir the mixture, top with walnuts, apples, and bananas. 7. 4. The nutritional building blocks you need to start your day strong (and keep it, Pure plant power, packed with purposeful ingredients to help you go, Feeling good has never felt better, with superpower. Bake until set about 20 minutes and let cool completely before cutting. Here is a photo of my oatmeal from a recent day at work: Inspiration and information for active girls and women (& boys and men too) about health and exercise. For example, it can be made vegan or if you're looking for a little bit of a lower calorie breakfast, use water instead of milk and half the butter or oil you add. I loved the decadent, cheat-meal feel of the protein with chopped-up peanut butter cups; the creaminess and tang of the orange and vanilla oats; the earthy, satisfying taste of the date, almond, and maple mix; and the flavor punch of the chili-chocolate mixture. The orange zest complements the vanilla beautifully, and a vanilla version of this protein ice cream adds creaminess. This recipe reimagines the classic oatmeal for Whole30 and paleo diets, and is also vegan and gluten-free. Enjoy these pre-workout, post-workout, or as a weekly protein treat. -How about some raisins, dried cherries, or even some frozen berries. Keep stirring, so nothing burns or sticks to the bottom of the pan. Top with fresh strawberries and a dash of cinnamon. When you're short on time but still want a nutritious breakfast, reach for this recipe. Choosing a selection results in a full page refresh. Strawberries and bananas are fantastic carb sources and taste delicious too! Place in a covered container and chill in refrigerator overnight. Kearney suggests having this smoothie a few hours before your workout because the nitrate plasma peaks around the 2-3 hour mark and can stay elevated for 6-9 hours. With 11 grams of protein, these bars by A Healthy . 1/2 cup gluten-free oats (rolled or steel cut), 1 Tbsp nut/seed/superfood, one of: hemp hearts, chia seeds, cacao nibs, coconut flakes, 1 Tbsp, chopped dried fruit, one of: goji berries, dates, figs, tart cherries. Reduce heat, and add oats, stirring occasionally until desired consistency (soft and liquid is well absorbed) - approximately 20 minutes. cinnamon 1 cup milk (I use skim milk; adjust to your preference) 1. Eat before workout. Don't let your taste buds be confined by the time of day either. You've probably heard about the importance of eating your morning bowl of oatmeal. (A handful of granola or sliced banana would be tasty too.) 445 cal / srv. Sweet potatoes and fish. You just need to chop things and blend them. See more ideas about pre workout breakfast, recipes, food. Pour into a bowl and add toppings of choice. Here are the top five homemade pre-workout smoothie recipes filled with protein and other essential nutrients to help you get through your workout with energy to spare. With a little milk on top, oatmeal fits the bill. Toggle . To bring this balanced necessity into your meals without thinking about cross-contamination, just select approved, natural, gluten-free oatmeal. It's also perfect when you wake up on a cold morning and want something warm to kick off the day. Put one cup of the oats into a food processor and. Good pre-workout protein sources may include Greek yogurt, protein powder, egg whites, nuts and seeds, nut butter, or leftover grilled chicken from last night's dinner. 1. Get directions, 445 calories, nutrition info & more for thousands of healthy recipes. Save Now, Save 25% on every recurring order when you purchase 3 or more mixes. For the best pre-workout breakfast, you'll want to choose foods that contain beneficial carbohydrates, some protein and vitamins and minerals to support your body's energy levels and recovery post-workout. Set aside. This bowl of oatmeal is the perfect substitute for a hot stack of protein pancakes. fresh berries of your choosing. 1 Tbsp add-ins (chocolate chips, raisins, nuts, etc.) *You can also use old-fashioned rolled oats if you like. 2. Prepare these oats the night before for a stress-free breakfast. 8. Smoothies tend to save time as they do not involve cooking time. Combine oats, walnut pieces, dried cranberries, sea salt, and cinnamon in a large bowl and stir until well mixed. Low-Carb Banana and Berry Protein Zucchini Oats (AKA Zoats) 8. Add water to the oatmeal not to much not to little3. 1/3 cup of egg whites (or the equivalent of 2 egg whites) 1 whole egg. Try These 25 Pre-Workout Snacks. Athlete Oatmeal Recipe 1/2 cup 100% whole grain oats 1 Tbsp. Take the classic combination of vanilla sweetness and citrus tartness to a new level with this fruit-inspired concoction. If full-fat . For more texture, add nuts/seeds. To prep: 1. Carbs are usually what I eat before working out because they give me a lot of energy while I'm exercising. super oatmeal! Preheat oven to 350 degrees. Test out these recipes and see which one most tickles your fancy. Running With Spoons uses equal parts oat and whole wheat flour to get the perfect consistency. No rating. SUPER TIP: Use more or fewer liquids depending on how thick or runny you like your porridge! Instructions. . Learn more. 0 comments. 38. Particularly with some nut butter or butter and honey with cinnamon. 1/3 cup greek yogurt or coconut yogurt (for vegans) 1/2 cup rolled oats. For more antioxidants, fiber, and healthy fats mix in chia seeds, ground flaxseed, or chopped . Wait for desired consistency (about 10 minutes). In acknowledgment of the advantage of eating whole grains over processed foods like bread and pasta, I switched to oatmeal for my pre-workout snack and it has worked out great. 1The night before, mix protein with flax seeds and water (or almond milk) in a small container. Dates give these bars a sweet taste sans sugar while flaxseed, chia and hemp seeds pack in fiber and protein. Aug 23, 2013 - Most people know that it is important to eat the right things before and after working out and certain foods will do certain things for you if they are consumed before a workout. Spread evenly and slightly press. Additionally, it is delicious and creamy! May 31 2017. Pre-Workout Recipe For Bodybuilding. ;). Once you spot your fave, you'll end up making it over and over again. High Protein Cake Batter Mousse - An easy way to make a healthy pre-workout snack that tastes like chocolate mousse. 7 Best Pre Workout Smoothie Recipes . And most Pulse into they are slightly ground up. If PB is too thick nuke it for a few seconds to make it easier to mix. With a powerhouse list of ingredients from flaxseed and chia to almond flour and nuts, you'll enjoy a filling breakfast that won't spike your sugar levels leaving you starving before lunchtime. 100s of quick and easy ways to add superfoods to your daily routine. Easy peasy guys. Nutrition Info (per serving): Calories: 304. Try it out and let me know what you think or if you have any questions! Date, Almond, and Maple Protein Oatmeal When you're short on time but still want a nutritious breakfast, reach for this recipe. Preheat the oven to 350F. 1/2 cup oats (mixed and heated with 1 cup water) after heating, add: desired amount of cinnamon 1 packet splenda 1 tablespoon flax seed 1 scoop chocolate flavored whey protein *Promo codes cannot be combined with any other offers. Here's how it all began As a certified B Corp, we're committed to making the world a healthier place. If you prefer to buy unsweetened, you can add some honey or jam for some additional quick energy in the form of sugar. Place butter or oil in a pot and turn the stove on medium heat. . The addition of coconut oil not only provides a creamy decadent texture, but the medium chain triglycerides in coconut oil are quicker to digest than other sources of fat, and yet still provide long lasting energy, making it a perfect fuel source for athletes. Apple Oat Greek Yogurt Pancakes. 1 tbsp. That's because oatmeal contains higher levels of protein and fiber, and much lower sugar levels than your average cereals, baked goods or pastries. These pre-workout smoothie recipes are easy to throw together and enjoy to maximize your next sweat sesh. Add oats, dried cranberries, pumpkin seeds, unsalted almonds and stir until all combined. Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program. Overnight oatmeal loaded with superfoods like flax, chia, maca root, and 20g+ of protein. Combine and pour into a well greased square 88 baking pan. -Almond or Coconut Milk. You can add in your toppings or top the cookie with them. Remove from the oven (leave the heat on), and add them to a blender or food processor. Prepare oats, depending on variety selected: Rolled oats or quick cooking oats:add cup oats and 1 cup water in small saucepan on stove. Sep 8, 2019 - Explore Jenny Bhatia's board "Pre Workout Breakfast", followed by 478 people on Pinterest. Milk and cereal. (Photo: Running With Spoons) Quinoa Granola. What you eat before a workout can really make or break your performance.Which is why its important to fill up on the right kind of nutrients beforehand. 2. Eating oats for bodybuilding can be fuel for long-term satiety. Pre-Workout Smoothies. Directions: Combine all of the ingredients except for the Muscle Power mix in a small pot and cook over medium heat. If you're not a fan of cooking breakfast before the sun's up, overnight oats are probably the best way to go. Pre-Workout Meal For Weight Loss For fat loss, pre-workout meals should be low carbs and high protein. You can also add dried or fresh fruit to increase the carbs a bit more if you did an intense workout. 15 Read up on fitness, plant-based living and wellness. When I told my sports nutritionist that I was feeling nauseous in my evening workouts she suggested I eat something about an hour or so before and ever since I started doing that I dont get that nausea, so I know its important for me. Cook in microwave for 2 1/2 minutes, or longer depending on microwave. Protein bar with dried fruit. I also recommend using fruits that are in season so that it's extra delicious. 3. Protein: 38g. My favorite part about this recipe is that it can be adjusted and there are choices you have while making it. Add water or milk of choice. In a separate bowl, combine the remaining (wet) ingredients. Reduce heat, and add oats, stirring occasionally until desired consistency (soft and liquid is well absorbed) approximately 20 minutes. Pour into a bowl and add toppings of choice. After a workout, the main goal is to replenish glycogen stores and provide enough protein for muscle recovery . Enjoy cold or warm in the morning! Click here. Kiwi and Kale Smoothie This pre-workout smoothie comes to us from the men and women at Besthealthmag.com. 2 cups plant-based milk - oat milk, almond milk, coconut mylk 2 tbsp raw agave or maple syrup For the topping 1 apple peeled and diced 2 tbsp goji berries or raisins 2 tbsp pecans or walnuts chopped tsp cinnamon powder Instructions Mix the oats, chia seeds, cinnamon, cardamom, lemon zest and orange zest in a large container. Stay Healthy & Be Happy! 2/3 cup unsweetened almond milk. Get your workout off to a great start with the right fuel. The former is an excellent source of carbohydrates and fiber while the latter provides protein. The nutritional building blocks you need to start your day strong (and keep itthat way). Carbs are a great source of energy, and oatmeal offers a good amount. Here is the recipe I have developed over time. 1 cup of water or milk of choice (oat milk, any nut milk, regular milk), 1/4 cup seasonal fruit (ex. Fat. 3. Preheat oven to 375F; Mix dry ingredients in a bowl (oats through the sugar). Hence, oatmeal sticks to your ribs; it's a good pre-run choice for sustained energy. Just watching the way the peanut butter cup melts against the hot oatmeal is enough to drive me absolutely crazy with desire! When performing Fish 248 Show detail Preview View more This means even if the homemade pre-workout recipe calls for 5 grams of creatine, you will have up to 100 servings of it, whereas most brands sell pre-workouts that have 30-45 servings total. Oatmeal is also relatively neutral in taste, making it a great base on which to play around with toppings and flavors. Beta-glucan helps reduce the risk of heart disease if you eat oats in the context of a heart-healthy diet. Older Post Newer Post Recent Articles How Our Product Team Made Pink Lemonade . It's ready in 30 minutes, great for crowds, and the perfect pre- workout snack! Nutritional Profile (1): This is an oatmeal recipe I came up with that includes all the core macronutrients t. This bowl of oatmeal is the perfect substitute for a hot stack of protein pancakes. Ingredients 2 cups uncooked rolled or old fashioned oats 1 1/2 tsp baking powder 1/4 tsp salt 2 tsp cinnamon 1 1/2 cups milk (I used 1%) 2 large eggs 1 cup mashed sweet potato, cooked 1 1/2 Tbsp butter, melted 1/3 cup maple syrup, plus more for drizzling Mixed until the oats have soaked up the butter/oil. Boil 1/2 cups of oats in 1/2 cups of water for 5 minutes at medium heat. 2 followers. I don't know which of these concoctions delivers the most intense punch of "nommage," but they were all delicious. Prep this dish the night before your early workout for a stress-free morning. It gives me the fuel for my morning workouts and has never upset my stomach. 9. Unsubscribe anytime. Stir occasionally. Add in the coconut oil, honey, and cinnamon. 1/2 tsp baking powder 1 cup raspberries 1 1/4 cup blueberries 1. Ingredients (1): 1 cup of frozen peach slices 1 cup of almond milk 1 cup of Greek yogurt cup of oatmeal tsp. An ideal post-workout meal or snack would have a ratio of 2 to 1 or 3 to 1 carbohydrates to protein. Six delicious pre-workout meals. Let it stir for 2 minutes before the next step. 1/2 banana, peeled and sliced. This bowl of protein oatmeal reminded me of itsomething about the combination of cocoa, cinnamon, and protein ice cream. Directions Prep: 10 min. View Recipe Here 3. Skip the coffee, and opt for these energy bars instead. I personally enjoyed creatingand then eatingevery one of these recipes! Yet aside from the health-boosting benefits, a warm bowl of freshly cooked oats can be a delicious and comforting start to your day. Get the easy recipe below and check out my latest workout All you need for this Oatmeal Peanut Butter Protein Shake is unsweetened almond milk, frozen banana, protein powder, PB Fit, rolled oats, and a little ice. 1 packet of stevia. It mainly absorbs slowly, which can help regulate blood sugar and delay hunger. a preworkout recipe Hey, just wondering if this oatmeal concoction seems pretty good to eat about an hour pre workout. 39. I dare you to make this and not fall head over heels in loveor rather, lust. Oatmeal (I use Oatmeal Complete from Trader Joes)1/4 cup half and half or almond milk2 scoops Source whey protein1 tsp. Roast the almonds on 300F (150C) for 7-8 minutes. Stir in one scoop of protein. Take off the heat and add the mix. Diet Tips; Recipe. Before a workout, the main goal is to provide sufficient energy to optimal performance during training. 2Let it soak in your refrigerator over night. 1 tbsp chopped walnuts. For preparation, prepare oats. Add in the golden raisins or dates (if using) and pulse a little more. 1. Here is the recipe I have developed over time. ground flaxseed 1/2 tsp. Creamy Pumpkin Steel Cut Oat creamy pumpkin steel cut oat Searching for plant-based options and not relying solely on protein shakes to achieve your protein intake can be challenging. Pulse until things start sticking together. If batter is too thick to pour add a few splashes of milk. This recipe offers an interesting twist on the original, with a hint of chili that seems innocent enough at first butBAM!takes over your palette. . Transfer oats to a bowl, and stir in coconut oil, maple syrup and Vega Sport Protein until well incorporated. Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich. So instead of buying a new tub monthly, you might have to replace an ingredient here and there, after 3-6 months of using your homemade pre-workout. It's the perfect bowl of oatmeal for those of you who, like me, are serious about chocolate and spice! Pre Workout Oatmeal: 1 servings, 5 minutes prep time. Then mix, dry ingredients. 6. Steel cut oats:Bring 2 cups water to a boil, in small saucepan on the stove. We're on a mission to improve people's health with the power of super plants. -2/3 cup Rolled Oats. Pure plant power, packed with purposeful ingredients to help you go(even)harder. . Image Credit: Susan Marque. . Take home message Sir frequently. Add 2 TBSP of your favorite peanut butte. Add in the remaining ingredients and stir until the dough is well combined. Now, that is a delicious & complete Pre . To continue to your preferred store, please select the correct option below: Good for the earth and the people who live on it. Add sugar or honey. In a smaller bowl, mix together almond milk, protein powder, banana, maple syrup, and vanilla extract until smooth and uniform. -Toss in some Chia and/or Flax seeds. 1 teaspoon flax seed. I also use olive oil in an oil mister spray to spray the skillet. DiSano Oats and Peanut Butter available at: https://www.amazon.in/dp/B07L2WVRPRhttps://www.amazon.in/dp/B07WK74W7TOats is the healthiest grain and one of the. Microwave for 60 seconds4. Have you ever ordered an ice-cream-topped hot cookie at a restaurant? 3/4 cup of raw, uncooked oatmeal (traditional or quick cooking) 1/2 cup low fat cottage cheese (You can substitute Greek yogurt for less fat and lower sodium!) vanilla extract Preparation (1): Add all ingredients to a blender and blend until smooth. Combine quick oats, milk, flaxseed, and honey in a microwave-safe bowl. If you're on keto,. Another pre-workout meal recipe include yogurt and granola and both contain carbohydrates that boost a person's performance . Conversely, foods high in fat and lower in carbs and protein don't make the best picks. Full Recipe-1. Stir until incorporated. Pour 2 1/2 cups of water (or almond milk, or water and almond milk combined) into a pot and place on the stovetop Turn the stove on high heat Add 1 cup of dry steel-cut oats and stir in Melt the butter until it starts to bubble (for coconut oil, heat for 1 min) and then add oats. Place oatmeal in a bowl and then add toppings. Filled . Ants on a raft. . Oatmeal is a staple pre-workout food for many runners because it contains complex carbohydrates for sustained energy. Proudly created with Wix.com. Ingredients. Heat your pan or skillet - I use an electric skillet. 2. Cook until the required consistency is obtained. It's also perfect when you wake up on a cold morning and want something warm to kick off the day. 4. Your body will need that steady flow. Im always tweaking my diet as I learn more and try different things, and recently switched to oatmeal for my pre-workout snack. Get personalized pre-workout meals designed specifically for your body and lifestyle. Oatmeal Bodybuilding Recipes: 9 High-Protein Meals 1. 2020 by Chloe Jaide. optional: peanut butter and fruit for topping, Combine all of the ingredients except for the. For a long time bagels were my pre-workout snack of choice. 1 tbsp honey. Keep whisking continuously, so it does not burn. Transfer oats to a bowl, and stir in coconut oil, maple syrup and Vega Sport Protein until well incorporated. In a medium bowl, mix together the dry ingredients. A bowl of this delicious blend can be enjoyed for dessert or as a pre- or post-workout meal. 2/3 cups of oatmeal2. The result is a portable snack that keeps you going for hours. Banana with almond butter. Just give your body plenty of time to digest before you begin pumping iron. Oatmeal Superfood Breakfast Bars. Strawberry Oatmeal Breakfast Smoothie. In a large bowl place peanut butter, honey/maple syrup, coconut oil and salt. This banana oatmeal smoothie is perfect for consumption before working out. In a bowl, combine the ground flax seeds with next 6 (dry) ingredients. I have. Talk about feeling energized now and later. Instructions. In the bowl of a food processor place the oats, protein powder, and walnuts. Take The Quiz. Serves 1. 2. Click here to choose your plan. Keep stirring, so nothing burns or sticks to the bottom of the pan. Spread a heap of natural peanut butter over a brown rice cake and top with raisins. 4. Learn more about our giving back efforts and how you can join the movement. Add cinnamon and a pinch of salt. 30 Minutes to an Hour Pre-Workout: consume light meals and foods which contain simple carbohydrates and some protein. Mixed until the oats have soaked up the butter/oil. Get our recipe for Grain Free Oatmeal . Use dairy-free milk, basic seasonings such as cloves, cinnamon, brown sugar, hazelnut, and fruits such as bananas, strawberries, pineapple to prep your oats the tastiest and healthiest possible manner. Say you have a little extra time, you could try this recipe. vanilla whey protein powder 1 Tbsp. When I was eating low-carb for awhile I switched to fat bombs. 2-3 Hours Pre-Workout: eat around 400- 500 calories containing a good source of protein (around 20g) and complex low GI carbohydrates (20-30g). Bring to a boil then turn to medium-low heat. 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