The correlation between physical activity and mental health is unquestionable. It has been proven that exercise releases endorphins (a natural mood booster), improves sleep, increases confidence, and promotes a positive body image. The food you eat becomes the energy that fuels your workout, so the choices that you make are important. For this Wellness Wednesday, I am going to share my five favorite healthy pre-workout breakfasts, that provide nutrition without sacrificing great taste.
1. Peanut Butter, Granola, & Banana Roll-Up
This is not your traditional peanut butter sandwich! This wrap combines fresh bananas with sweet honey, crunchy granola, and creamy peanut butter for a delicious protein-filled meal. This recipe is for two servings. Each serving has about 262 calories and 6.5 grams of protein.
2 whole wheat flour tortillas
2 tablespoons honey
¼ cup creamy peanut butter
¼ cup low-fat granola
Spread peanut butter evenly over each tortilla. Drizzle honey on top of peanut butter; sprinkle with granola.
Place a banana in center of each tortilla. Fold in opposite sides; roll up burrito-style. Cut in half to serve.
Recipe courtesy of Ready Set Eat!
2. High-Protein Oatmeal with Berries
This recipe from Men’s Journal includes almond butter and chia seeds to fuel longer gym sessions. Amino acids found in the protein powder and Greek yogurt support muscles. Each serving has 495 calories and 45 grams of protein. Reduce the portion size if desired.
1/2 cup old-fashioned oats
3/4 cup unsweetened vanilla almond milk
1 Tbsp chia seeds
1 Tbsp all-natural almond butter
1/2 cup blueberries
1/4 cup nonfat plain Greek yogurt
1 scoop protein powder
2 packets sugar-free sweetener
Dash of cinnamon
Add all ingredients to a bowl. Mix well. Refrigerate overnight, or at least 3 to 4 hours.
Recipe courtesy of Men’s Journal
3. Toasted Wheat Bread with Almond Butter
This recipe from Self elevates the classic pre-workout meal of almond butter on toast by adding chia seeds and cinnamon. Comforting, delicious, and filling - this snack has it all! Each serving has 215 calories and 8 grams of protein.
1 tablespoon almond butter
1 slice whole wheat bread, lightly toasted
1 teaspoon chia seeds
1 pinch cinnamon
Spread almond butter over bread. Sprinkle with chia seeds and cinnamon.
Recipe courtesy of Self
4. Green Smoothie
Green smoothies are a great pre-workout choice because they are rich in nutrients. This recipe is high in protein, complex carbohydrates, and healthy fats. These help keep you full for an extended period of time and provide energy for your workout. This recipe provides two servings.
2 cups fresh spinach
2 cups almond milk (unsweetened)
1/3 cup rolled oats
1 tbsp coconut oil
1/2 tsp ground cinnamon
Blend spinach and almond milk until smooth.
Add remaining ingredients, and blend until smooth. Enjoy!
Recipe courtesy of Simple Green Smoothies
5. Apple Almond-Butter Bites
These apple slivers are easy to prepare and delicious to eat! The sliced shape provides a perfect surface to be slathered with almond butter and sprinkled with the toppings of your choice. Top the apple wedges with granola, dark chocolate chips, chopped nuts, or any other garnishes to add crunch. This recipe serves 1-2 people and has about 274 calories and 8 grams of protein.
1 apple, cored and thinly sliced
Pecans, chopped (optional)
Almonds, sliced (optional)
Roasted coconut shreds (optional)
Dark chocolate chips (optional)
Dried cranberries (optional)
Spread the almond butter over one side of each apple slice.
Top each apple slice with your choice and amount of toppings.
Recipe courtesy of Paleo Leap