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5 Ideas for a good pre-workout diet by Mafalda Almeida

Your sports performance can benefit from adequate pre-workout nutrition. Discover 5 snack ideas to eat before training.

Pre-workout nutrition

Having a healthy pre-workout diet is very important, so you should follow your lifestyle. Keep in mind that what you eat should provide you with energy for different types of exercise. Hydration is essential before training , as is the intake of medium and slow absorption carbohydrates . Finally, a good pre-workout diet is complete with unsaturated fats and a small amount of protein .

To show you how you can achieve these proportions in practice, today I bring you 5 simple snack ideas that you can introduce into your diet.

3 Healthy recipes to include in your pre-workout diet

I start by presenting you with 3 elaborate recipes that require some preparation time.

Energy Balls

1. Energy Balls


  • 300 g of dates

  • 150 g of roasted hazelnuts
  • 150 g roasted cashews
  • 2/3 tablespoons of grated coconut
  • 2/3 tablespoons of cocoa

Preparation method:

Grind half (150 g) of the dates with the hazelnuts. With the other half, repeat the process, but this time with the cashews.

Add the cocoa to the date and hazelnut paste and then mix the cashews and grated coconut. Form balls.

With this snack, your pre-workout diet will gain a delicious ally that is very simple to take anywhere.

Oat and Banana Bowl

2. Oatmeal and Banana Bowl


  • 1 frozen banana

  • 1 handful of red fruits
  • 1 tablespoon crushed flax seeds
  • 2 tablespoons of toasted oats
  • 150 ml almond drink
  • Almonds, walnuts and/or peanuts for decoration

Preparation method:

In a blender, add all the ingredients and blend well. If you want a creamier texture, add less vegetable drink at first and add to taste.

Then remove the mixture from the blender and add roasted and chopped nuts.

Finally, all that’s left to do is enjoy this nutritious snack for a good pre-workout diet.

Banana Pancakes

3. Banana Pancakes


  • 1 Egg (vegans can do without it or replace it with 1 tablespoon of crushed flaxseeds and two tablespoons of water)

  • 1 Banana
  • 3 tablespoons of toasted oats
  • Vegetable drink to taste
  • 1 teaspoon of coconut oil (to grease the pan)

    Preparation method:

    Beat all ingredients. If you want a thinner pancake, add a little more drink. If you want it taller and thicker, add less drink.

    Then, place the dough in a small frying pan greased with coconut oil. Cover and let cook over low heat for 10 minutes. Finally, flip the pancake and leave for another 5 minutes

    Improve your pre-workout diet with 2 very simple snacks

    In addition to the three previous recipes , I have two more simple snack options for your pre-workout diet.

    Healthy Snack #1

    1 piece of fruit + almond/peanut butter + 1 tablespoon of flaxseed flour.

    Healthy Snack #2

    2 scrambled eggs + 1 piece of fruit + 1 tablespoon of a mixture of pumpkin, sunflower and linseed seeds.

    These are, without a doubt, ideas that will help you achieve better results in your training.

    Mafalda Almeida Mafalda Almeida


    Maria José Vaz

    Obrigada pelas receitas! Excelentes ideias!

    Obrigada pelas receitas! Excelentes ideias!

    Carla Cadete

    Grata pela partilha. Um beijinho

    Grata pela partilha. Um beijinho


    Muito bom simples e saboroso muito obrigads

    Muito bom simples e saboroso muito obrigads

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