GT12 is intense. You should know it by now.
To get ready for your a full 50-minute HIIT session, nutrition is key! As we mentioned in this blog, it's important to make sure that you are fuelled with the right pre-workout, and remember: you should NEVER skip your meal/snack before GT12!
Feeding your body 1 hour before the session with nutritionally dense foods will help you get the most out of your workout. To help you plan ahead and eat a proper pre-GT12, we've put together a list of 5 healthy snack options to choose from (or try them all!). Check it out!
Recipe via Sunkissed Kitchen
This refreshing pre-workout will get you all the energy you need to crush your session! A snack packed with Fiber, Vitamin A, calcium and iron.
- 2 oranges peeled
- 1 banana large, peeled, quartered & frozen
- 62.5 g almond milk or sub coconut milk
- 15 large ice cubes
- 20 grams whey protein isolate
- 9.86 ml vanilla
- For a thick smoothie, be sure your banana is completely frozen prior to making a smoothie. I also only use 1/4 cup of liquid to keep things on the thicker side.
- Add peeled oranges, frozen banana, ice cubes, your choice of milk (can sub orange juice for a sweeter smoothie), optional protein powder, and vanilla to a blender. This works best in a high speed blender, but can be made in a good quality standard blender.
- Blend until the oranges are completely smoothie and the smoothie is thick and creamy. Top with a dollop of yogurt or coconut cream, if desired.
2-Step Protein Oatmeal
Recipe adapted from Fannetastic Food
This is basically a protein-packed oatmeal! The eggs add in extra protein, the flaxseed add the good fats, and the bananas the healthy carbs. Everything you need in a pre-workout snack!
- 3/4 cup rolled oats
- 2 eggs
- 1/2 cup milk
- 1 Tablespoon ground flaxseed
- 1 teaspoon cinnamon
- 1 ripe banana, mashed
Mix all ingredients together in a pot on the stove; turn to medium high heat.
Cook, stirring frequently, until mixture reaches normal oatmeal consistency and the eggs are no longer runny. This will take about 5 minutes.
Low Carb Spinach & Cheese Muffins
Recipe via Life Made Sweeter
If you are cutting carbs or looking for a keto-friendly snack, this is for you! Egg muffins are always a great option of a protein-packed pre-workout that is easy to make and filling. Try this version with spinach and cheese!
- 10 large eggs
- 1 - 1 1/2 teaspoons sea salt or to taste
- 1/4 - 1/2 teaspoon black pepper or to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 2 cups chopped spinach
- 1 1/2 cups grated Parmesan cheese plus more for topping
Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
5-minute Peanut Butter Energy Bites
Recipe via Ambitious Kitchen
Looking for a nourishing snack that you can eat on the go? Here you have it! These energy bites taste like a treat but are loaded with healthy fats and protein. Check it out!
- 1/2 cup natural drippy peanut butter or almond butter
- 1/4 cup coconut palm syrup (honey also works)
- 1 teaspoon vanilla extract
- 1/3 cup protein powder of choice*
- 1/3 cup flaxseed meal
- 1/3 cup unsweetened shredded coconut
- 1/2 cup rolled oats (gluten free, if desired)
- 1 tablespoons mini chocolate chips (vegan, if desired)
- 1 tablespoon chia seeds
In a large bowl, mix together peanut butter, coconut palm syrup and vanilla extract until well combined.
- Add in protein powder, coconut, flaxseed meal, oats, chocolate chips and chia seeds. Mix until well combined. I usually have to use my hands to mix and work with the dough. At this point you should be able to form balls that stick together. Because all peanut butter/nut butter consistencies are different and depending on what protein powder you use, you may need to add in more nut butter or sweetener to help the balls stick together.
- Form into 12 balls and place in an airtight container. Store in the fridge for up to 1 week, or the freezer for a month. Enjoy!
Cottage Cheese Oatmeal Pancakes
Recipe adapted from The Artisan Life
These pancakes are a delicious and inexpensive option for your pre-GT12. They are moist and have a great combination of carbs and protein!
- 3/4 cup of raw, uncooked oatmeal
- 1/2 cup low fat cottage cheese
- 1/3 cup of egg whites (or the equivalent of 2 egg whites)
- 1 whole egg
- 1-2 tablespoons milk
- 1/4 - 1/2 teaspoon cinnamon
- 1/2 - 1 teaspoon vanilla extract
- Cooking oil, as needed
- Heat a large skillet on medium/medium high heat. Use whatever you'd normally use for pancakes - the exact setting needed will depend on you burner and pan.You can also use a nonstick griddle and omit the cooking oil!
- While the pan preheats, combine all the ingredients, except the cooking oil, in your blender. I use 1 tablespoon of milk when I have moist cottage cheese with some visible liquid, but drier cottage cheese may need 2 tablespoons. It's better to start with 2 and then add a little extra after everything is combined, as needed.
- Blend to combine. I usually pulse twice, then blend for a couple seconds until things are combined but not totally pureed.
- Add enough oil to lightly coat the bottom of your entire pan. Allow it to heat for about a minute, until it is hot and shimmering but not smoking. If it's smoking, your heat is too high!
- My pan perfectly fits three pancakes, so I cook two batches to make six total pancakes. For six pancakes, use about 1/3 cup of batter per pancake.
- Pour the batter into the hot pan and allow each pancake to cook until most of the bubbles have popped and the outer edge is visibly more solid/darker in colour. This usually takes about 2-3 minutes, depending on your pan.
- Flip, just like you would "normal" pancakes.
- Continue cooking until the second side is golden brown and the pancake is no longer liquid-y in the centre, about 1-2 additional minutes.
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