Name: Clean-Eating Pre-Workout Snack for Strength
Prep time: 10 min
Total time: 30 min
Yield: 12
Cuisine: American
Ingredients: ½ cup natural almond or peanut butter (unsweetened); ½ tsp ground cinnamon (optional); 1 cup rolled oats (old-fashioned); 1 large ripe banana, mashed; 2 tbsp raw honey (optional, for extra sweetness); Pinch of sea salt

This clean-eating pre-workout snack for strength training is a simple, nutrient-packed banana oat energy bite featuring rolled oats, natural nut butter, banana, and a touch of honey. It delivers sustained carbs for energy, healthy fats, and protein to support muscle performance during calisthenics—quick, wholesome, and delicious!

Why You’ll Love This Recipe

This clean-eating pre-workout snack is perfect for calisthenics enthusiasts who want to fuel strength sessions without processed junk. Made with whole, natural ingredients, it provides quick-digesting carbs from banana and oats for immediate energy, plus healthy fats and a bit of protein from nut butter to keep you powered through pull-ups, push-ups, and holds. It’s naturally sweet, satisfying, and won’t weigh you down or cause digestive issues. Super easy to make ahead, portable, and customizable—ideal for busy mornings or gym bags. It supports clean eating principles (no refined sugars or additives), helps maintain steady blood sugar for better focus and endurance, and tastes like a treat while being genuinely healthy. Whether you’re training at home or in the park, this snack will become your go-to for stronger, more effective workouts!

Recipe Tips and Tricks

Eat this 30–90 minutes before your calisthenics session for optimal energy without feeling heavy.
Use ripe bananas for natural sweetness and easier mashing—no added sugar needed.
Roll into smaller balls for quick bites or larger ones for a more substantial snack.
Chill for 20–30 minutes after rolling to firm them up and improve texture.
Store in the fridge for up to a week or freeze for grab-and-go convenience.
If the mixture is too sticky, add a tablespoon more oats; if too dry, add a splash of almond milk.

Yield: 12 Servings

Clean-Eating Pre-Workout Snack for Strength

Quick, clean-eating banana oat energy bites—perfect pre-workout fuel for calisthenics strength training!

Prep Time 10 minutes

Additional Time 20 minutes

Total Time 30 minutes

Ingredients

½ cup natural almond or peanut butter (unsweetened)
½ tsp ground cinnamon (optional)
1 cup rolled oats (old-fashioned)
1 large ripe banana, mashed
2 tbsp raw honey (optional, for extra sweetness)
Pinch of sea salt

Instructions

Get your energy-boosting ingredients ready! Grab a large mixing bowl—this is going to be super simple and fun.
Mash that banana! Peel your ripe banana and mash it well with a fork until smooth and creamy—it’s your natural sweetener and binder.
Add the nut butter! Scoop in the natural almond or peanut butter—stir until it’s fully combined with the banana for that perfect creamy base.
Mix in the oats! Pour in the rolled oats and stir everything together until a thick dough forms— it should hold together when squeezed.
Sweeten and spice it up! Add the honey (if using) and cinnamon—give it another good stir for even flavor distribution.
Taste test! Give the mixture a quick taste—add a pinch of sea salt or more honey if you want it sweeter.
Roll into bites! Scoop out tablespoon-sized portions and roll them into smooth balls with your hands—wet your hands slightly if it’s sticky.
Chill for perfection! Place the balls on a parchment-lined plate or tray and pop them in the fridge for 20 minutes to firm up.
Make them pretty! Once chilled, they’re ready to enjoy—store extras in a container for the week.
Fuel up and crush your workout! Grab 2–3 bites 30–90 minutes before calisthenics—feel the sustained energy power your strength moves!

Notes

These bites are naturally gluten-free (use certified GF oats) and vegan (omit honey or use maple syrup).
Great for meal prep—make a double batch for the week!
Perfect for clean eating diets focused on whole foods—no processed ingredients.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 155Total Fat 7gSaturated Fat 1gUnsaturated Fat 5gSodium 51mgCarbohydrates 21gFiber 3gSugar 4gProtein 5g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Rolled oats: Provide complex carbs for sustained energy release—old-fashioned rolled oats work best for texture and clean nutrition.
Natural nut butter (almond or peanut): Offers healthy fats and plant-based protein—choose unsweetened, no-added-oil versions for true clean eating.
Ripe banana: Acts as a natural sweetener and binder while adding potassium for muscle function and quick carbs.
Honey (optional): A touch of raw honey enhances flavor and provides fast-digesting energy—use sparingly or omit for fully sugar-free.
Cinnamon (optional): Adds warmth and blood-sugar-stabilizing benefits without extra calories.

Variations and Substitutions

Protein boost: Mix in 1–2 scoops of vanilla protein powder or Greek yogurt for extra muscle support during strength training.
Nut-free: Swap nut butter with sunflower seed butter or tahini for allergy-friendly option.
Chocolate twist: Add 1 tbsp cocoa powder and a few dark chocolate chips for a treat-like flavor.
Fruit swap: Use mashed berries or apple sauce instead of banana for variety and antioxidants.
Low-carb/keto version: Use almond flour instead of oats and sugar-free sweetener.
Vegan/gluten-free: Naturally vegan; ensure oats are certified gluten-free if needed.
Baked version: Press mixture into a pan, bake at 350°F for 15 minutes for chewy bars.

Storage Options

Store in an airtight container in the refrigerator for up to 7 days. Freeze individually wrapped balls for up to 3 months—thaw at room temperature for 10–15 minutes before eating.