The Pre Workout Raspberry Oat Bar

Ingredients

  • 130 g oats

  • 50g oat flour

  • 60g vanilla protein powder

  • 2 bananas

  • 60g peanut butter

  • 50g maple syrup

  • 100ml soy or skimmed milk

  • 150g 0% Greek yogurt

  • 1 tbsp baking powder

  • 1 tsp vanilla extract

  • Handful frozen raspberri

Macros

protein 11g - carbs 25g - fats 5g - cals 195

Method

  1. Preheat the oven to 180°C (fan) and line a baking tin with greaseproof paper.

  2. In a large bowl, mash the bananas until smooth.

  3. Add the remaining ingredients to the bowl and mix well until fully combined and a thick batter forms.

  4. Gently fold through the frozen raspberries.

  5. Pour the mixture into the prepared tin and spread evenly.

  6. Bake for 35 minutes, or until golden on top and a skewer inserted into the centre comes out mostly clean.

  7. Allow to cool in the tin before slicing and serving.

How to Utilise this Food?

The best time to eat would be 1hour - 30mins before a workout, which involved both or either strength and cardio based.

you can cut the squares into smaller chunks if you can’t eat too early in the morning (save the rest for later).

Why this Combination of Ingredients?

Protein powder: it is understood that around 15g of protein should be had before a strength workout in women to avoid damage to hormones.

Oats: The carbs in oats help top up muscle glycogen stores, which your body uses as its primary fuel during training. Well-fuelled muscles = better strength, endurance, and overall performance.

Soya Milk: Soy milk is the closest plant-based alternative to cow’s milk in terms of protein.

Greek Yogurt: it’s a simple, whole-food way to increase protein content while also improving texture and digestion.

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