I talk all the time about how nutrition is an individual process that changes for everyone. When it comes to what to eat before and after a workout, different things work for different people. Some people can eat everything in sight, head to the gym and be fine. Others can’t eat a thing hours before a workout. But to be honest the only way to know what is going to work for you is to experiment. Over time I have learned that I do best when I don’t eat a lot before I workout. I also tend to workout at 8 in the morning. If I were to do a later workout I might be able to stomach more.

Some other things to consider and observe when experimenting with pre workout meals:

• How long until you will be working out (how much time do you have to digest)? 
• How do you feel after eating carbs, proteins, or fats?
• How much energy are you needing for your workout?
• What foods do you tend to tolerate best?
• What foods take a long time for you to digest?

Why I am sharing this with you in regards to this recipe? Because these have turned out to be one of my favorite things to eat before a workout. They are light, easy to make in the morning with zero prep time, and not super filling. They do however give me a little energy boost before my workout. Perfect combo for me. I encourage you to experiment and see if they work for you!

Ingredients: 

• 1/2 cup perfect fit protein (or any other brown rice protein of your choice) 
• 1/2 cup unsweetened applesauce
• 8 egg whites
• tsp. baking powder
• tsp. cinnamon
• dash sea salt
• optional mix in of your choice: raisins, carob chips, dried cranberries, or fresh blueberries would all work well.

Directions: 

1. Preheat your oven to 35o degrees 
2. In a mixing bowl combine the perfect fit with the baking powder, cinnamon, and sea salt.
3. Mix in your applesauce stirring slowly until combined.
4. Next add in your egg whites, 2 at a time mixing slowly until each is combined. Wait until all the egg is absorbed in the mix before adding in more.
5. Add in any optional mix ins you like.
6. Pour mixture into a greased muffin tin filling each cup.
7. Bake for 13-15 minutes until done.
8. Let cool and enjoy!

You’ll notice with these I skip the fat and make sure they are packed with protein and carbohydrates because that is what my body needs before a workout. For you it may be different!

What’s your pre-workout meal of choice?? Are you a morning or an evening exerciser?