As you all may have read in an earlier blog post of mine, some studies have found that ingesting protein before a workout can increase your metabolism for hours after your workout. (Source:RealAge) So I’ve been trying to make sure that if I’m headed to the gym a good while after a meal (or before a meal, in the case of AM workouts), I eat something that’s rich in protein.
I had been mixing 1/2 scoop protein powder with cold coffee before my morning workouts, but then my changing work schedule had me going to the gym after work for a couple days last week. So I was faced with a dilemma: what to pack with me to get my pre-workout protein?
No-Bake Chocolate Peanut Butter Protein Balls
(adapted from a recipe by Chalene Johnson… which I found on about 10 different pages but can’t find the original)
Ingredients (makes 10-12)
– 1/2 cup peanut flour
– 3 scoops chocolate protein powder (I used Designer whey)
– 1/2 cup oat bran
– 3 tbsp peanut butter (I used crunchy), melted slightly
1. Combine all dry ingredients and mix well.
2. Add the peanut butter and mix as well as you can.
3. Add enough water to make the mixture sticky and moist.
4. Roll into 10-12 balls and place on a plate covered with wax paper. Pop in the freezer for a 10 minutes or so.
5. To store, I wrapped each individually in wax paper and plastic-baggied 8 for the freezer and 2 for the fridge. Move the frozen ones the fridge the day before you want to eat them.
|dry ingredient blend.
Obviously, I forgot to snap a picture of the mixture pre-ball-formation haha. This balls turned out to be pretty good! The taste reminds me of those really good chocolate-peanut butter no bake cookies only healthier-tasting.
So this past week I’ve committed myself to a new way of life.
Only kidding! Not vegan. Not that there’s anything wrong with being vegan… I just don’t want to be vegan.
My actual new way of life is being a pre-work worker outer. I’ve been waking up between 5 and 5:05am and ambling off the the gym for an awesome sweat session before work, and I think I’ve gotten the routine down to a science.
5:00-5:05am – wake up
cold coffee (brewed the night before) with 1/2 a scoop of protein powder
The rest of the coffee
5:15-5:25 – prepare for the day (put lunch items in lunch box, brush teeth, get dressed, etc.)
5:45am – Arrive at the gym.
M- Cycle class (45 minutes)
T- Circuit Strength Training (40 minutes)
W- Elliptical (45 minutes) alternating forwards and backwards (w/my Women’s Health Magazine)
TR- Circuit Strength Training (40 minutes)
F- Cycle class (45 minutes)
6:30isham– Enter locker room, shower, get dressed, and get ready for work!
7:15am – Get some free coffee from the gym, get in car for breakfast.
Breakfast: Overnight Oats. The perfect, portable meal!
|1/4 c. oats, 2 1/2 tbsp oat bran w/1/4 c. greek yogurt, 1/2 c. milk, 1 1/2 tbsp flaxseed meal, 1/2 tbsp almond butter, mango & frozen berries, spices
|1/8c quick steel cut oats, 2 1/2 tbsp oat bran, 2 tbsp peanut flour, 1/4 c greek yog, 1/2 coconut milk beverage, mango, blueberries, spices
|1/4 c oats, 2 1/2 tbsp oat bran, 1/4 c greek yog, 1/2 c coconut milk beverage, 1 tbsp flaxseed meal, 1/2 tbsp peanut butter, 1/2 diced apple, spices
7:30am – Leave parking lot for work
7:52-7:57am – Arrive at work. (I’m hourly, so I know the exact time range.)
Let me tell you- my day is sooo much better when I don’t have a workout looming over my head. Workouts feel awesome and fun again rather than an item on my to-do list when I’m exhausted after work.
In other news, since I’ve been working 8 hour days, I get to pack way less for lunch!
om nom nom
10:00am – 1/2 grapefruit
(moving counter-clockwise from the grapefruit) (1) roasted green beans, (2) turkey (leftover roasted) and swiss sandwich with yellow mustard on my favorite bread, & (3) cooked cabbage/broccoli/onion/mushroom w/turmeric, salt, pepper, & apple cider vinegar
3:00pm – 1 tbsp raw mixed nuts, 1 tbsp unsalted dry roasted peanuts, & 2 prunes
Of course the meal changes but the schedule stays about the same. And that’s my workweek for you. Topped off with a Friday-evening glass of wine: