All Natural Pre-Workout Snack

all natural pre-workout snack

There’s a lot of misconceptions and discrepancies on what to eat before a workout. A pre-workout snack should supply everything our bodies will need for a training session. If you go to the gym with no energy, you won’t be able to lift as heavy and perform as well. This is why eating a pre-workout snack is KEY for some people.

The Science Behind a Pre-Workout Snack

By eating a pre-workout snack, we’re going to reduce muscle glycogen depletion. What does this mean? During exercise, the body converts glycogen into glucose. Glucose plays an important role in contracting muscles. This is where carbohydrates come into play. Glycogen stores have to be re-stocked with carbs so they don’t run out. A pre-workout snack can also reduce muscle protein breakdown. Muscle growth can only happen if the production of protein increases protein breakdown. Meaning protein is another key ingredient to a great pre-workout snack.

​I found this recipe from the blog, Running to the Kitchen. These banana chia bites serve as a great all natural pre-workout snack and taste delicious. I love this recipe because there is no added sugar, the only sweetness to these bites comes naturally from the banana. Please note these bites are more like a muffin, rather than an energy bar. And the recipe is already paleo and gluten free!

 Chia Bites

  • ¾ cup almond meal
  • 2 tablespoons coconut flour
  • 2 tablespoons chia seeds
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • ½ teaspoon baking soda
  • A large ripe banana, mashed
  • 1 egg
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons unsweetened almond milk (or other milk)
  • ½ teaspoon vanilla extract
  • ¼ cup chopped pecans


  1. Preheat oven to 350 degrees and grease a mini-muffin pan.
  2. Combine almond meal, coconut flour, chia seeds, cinnamon, salt & baking soda in a large bowl.
  3. Whisk together remaining ingredients (besides nuts if using) in a small bowl.
  4. Add the wet ingredients to the dry and stir to combine.
  5. If using the nuts, fold into the batter until evenly distributed.
  6. Spoon batter into mini-muffin pan and bake for about 15 minutes until tops start to turn golden brown.
  7. Remove from oven and let cool for a few minutes before transferring to a cooling rack.** For a vegan version, substitute a flax egg for the regular egg!​

Make sure to check out our Wellness Seminar Series! They are every second Saturday of the month. We plan on discussing a full range of health topics. Each seminar is entirely FREE to the public! So come on and join us for more health endeavors! This month we are diving into the topic of “Understanding Sports Nutrition!”

*Photo credit Running to the Kitchen

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Are you someone who struggles with food? Perhaps you are unsure of how to read food labels. Or you find recipes challenging. Whatever your food woes, schedule a FREE consultation with me! I don’t believe in diets. Rather I believe in creating a sustainable relationship with food. And more, I would love to help you overcome negative food habits and learn to thrive! Furthermore, make sure to check out our PFP Nutrition Coaching page for more information!


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