For anyone working to either maintain or build muscle mass, it is advisable to eat something before an early morning exercise routine to fuel your body during the workout. This helps prevent the cannibalizing of muscle tissue for energy during that time. Toward this end, many sources will advise some protein (protein powders, greek yogurt, etc) along with complex carbs (perhaps some whole grain, rice or oatmeal) as a standard pre-workout meal.
But for those on a strictly low-carb diet, or for those “cycling off” carbs temporarily, here is a (tasty) alternative. This recipe uses healthy fats as their primary energy source, combined with a dose of protein, a dash of carbs, some Omega-3′s and a bit of fiber.
- 1 Serving (1/2 cup) Greek Gods Traditional Plain Greek Yogurt
- 1 Serving (2 scoops) Advocare Chocolate Muscle Gain (Protein Powder)
- 1 TBSP unrefined, virgin coconut oil
- 1 TBSP chia seed flour
- Water as necessary for desired consistency (requires only a couple ounces)
Optional Ingredients (in order of my personal preferences):
- 1/4 Cup Macadamia Nuts (adds healthy fats, some carbs, some protein)
- 2 TBSP Almond Butter (adds healthy fats, some carbs, some protein)
- 2 TBSP Peanut Butter (adds healthy fats, some carbs, some protein)
- 1/4 cup pre-cooked rice (adds about 11g of carbs)
Alternative Ingredients (in order of preference, where multiple alternatives are listed):
- Instead of the Greek Gods brand, any “fatted” greek yogurt will do. Watch out for flavored varieties with added sugar!
- Instead of chia seed flour: 1 TBSP chia seeds (crushed or run through a blender) OR 1 TBSP chia seeds (whole)
- For a lower-fat ratio, increase the amount of greek yogurt (possibly considering a 0% fat / high protein variation such as “Fage Total 0%”) and decrease or exclude the coconut oil. The recipe is essentially then just protein pudding – still useful, and no less tasty!
- Measure out the coconut oil into a bowl and stir until melted (microwave for 5-10 seconds may be necessary first)
- Add the chia seed flour
- Add the Muscle Gain Protein Powder
- Mix well – the consistency will be very clumpy and dry at this point
- Add small amounts of water, perhaps a TBSP at a time, and mix until a pudding consistency is reached
- Add the Greek Yogurt
- Add in any desired Optional Ingredients
- Mix well
If you have used coconut oil before, you know that it’s melting point sits right at room temperature. For that reason, the steps here are critical to avoiding a clumpy mess – if you add the (refrigerated) greek yogurt to the coconut oil before it has been melted and mixed with some other ingredients, the oil will immediately cool and solidify into chunks. The steps listed should help avoid that problem. To avoid the clumping problem further, use luke-warm water for Step 5.
When finished, the end result should be a creamy pudding packed with the nutrients listed below!
(No optional or additional ingredients included)
Calories: 440 (Calories from fat: 275)
Total Fat: 31.5 g (48% DV)
- Sat Fat: 21 g (106% DV)
- Trans Fat: 0g
- Mono. Fat: 1 g
- Omega-3: 2282 mg
Cholesterol: 80 mg (27%)
Sodium: 185 mg (8%)
Potassium: 100 mg (3%)
Total Carbohydrates: 14 g (5%)
- Dietary Fiber: 5 g (19%)
- Sugars: 9g
Protein: 32 g
* Depending on your personal assessment of protein powders as allowable under a “Primal” diet