Easy Pre Workout Recipes with homemade yogurt

Yogurt is the result of the fermentation of milk by bacteria beneficial to our health (the so-called probiotics). That means that, like milk itself, yogurt is a protein-rich food. According to the USDA, 100 grams of nonfat Greek yogurt has about 10 g of protein.

But why are we bringing this information? To show that yogurt, besides being a cheap and healthy food, can also be a great ingredient for pre- (or post!) workout recipes. That's because protein consumption helps with recovery and muscle mass gain.

To help you make the perfect pre-workout snack, we've gathered 5 simple recipes with homemade yogurt. Keep reading!

First things first: why homemade yogurt?

For good performance during and after exercise, our body needs some nutrients, mainly carbohydrates – which we often call carbs – and proteins.

As we mentioned, yogurt is rich in protein, especially Greek yogurt. That is because of the way Greek yogurt is made. Although preparation is the same as for traditional yogurt, Greek yogurt is drained. This makes its characteristics (such as flavor and consistency) stand out and there is a greater concentration of nutrients, including protein.

But which yogurt to choose? If you're on a workout routine, you're probably adopting a healthier lifestyle. So, it would make no sense to pick a poor-quality product.

The point is that many industrialized yogurts that we find in the supermarket are full of sugar and other additives. And what's worse: many yogurts sold as “Greek” are actually normal yogurts with thickeners.

That means you may think you are having a healthy pre-workout snack when, in fact, you are consuming a nutrient-poor food.

So, our recommendation is to make your own homemade yogurt. The process is super simple, and you only need (quality!) milk and a starter culture, which brings the necessary bacteria to carry out the fermentation process and create the yogurt. That's all!

The result is a much healthier yogurt, without chemical additives, and much more nutritionally balanced. It's the perfect pre- or post-workout food.

5 Pre Workout Recipes with Homemade Yogurt

Of course, your pre-workout snack could be just yogurt. But the idea is to make a more complete recipe and mix other ingredients that bring more nutrients. Fruits, granola, nuts, and honey are some of the most common options, but your creativity is the limit – remember, however, to keep your snack healthy!

Ready for the recipes?

Yogurt, banana, and peanut butter

Ingredients:

• 1 banana
• 1 cup (0.24 l) of homemade Greek yogurt
• 1/4 cup of peanut butter (unsweetened)
• 1/4 of flax seeds
• 2 tablespoons of honey

Method of preparation:

• Place the yogurt in a bowl.
• Cut the banana into thin slices and place over the yogurt.
• Add peanut butter.
• Cover with flax seeds.
• Finish it with honey.

Protein, healthy fats and carbs, fiber, vitamins… What else could you ask for from this pre-workout recipe?

Yogurt, whey protein, and blueberry smoothie

Ingredients

• 4 or 5 ice cubes
• 3/4 cup of homemade Greek yogurt
• 1 scoop of whey protein (or similar)
• 1/2 cup of fresh blueberries

Method of preparation:

• Blend the ice, yogurt, and protein in a blender or mixer until obtaining a homogeneous and creamy mixture.
• Put it in a bowl.
• Add the blueberries.
• If you prefer, add a sweetener of your choice (honey, maple syrup, molasses, agave, etc.) and cereal (oat flakes, granola, etc.).

This is an easy, creamy, and super refreshing recipe. It is also highly rich in protein and a source of healthy carbohydrates to give you more energy while training.

Yogurt overnight oat

Ingredients:

• 1/2 of homemade Greek yogurt
• 1/4 cup oat flakes
• 1 teaspoon of chia seeds

Method of preparation:

• Mix all the ingredients in a bowl
• If you prefer, you can add cocoa powder or banana slices

This simple recipe is ideal for those who have little time but still want to follow a healthy diet.

Yogurt, seeds, and dried fruits

Ingredients:

• 3/4 cup of homemade Greek yogurt
• 2 tablespoons of seed mix (linseed, pumpkin, sunflower, sesame, etc.)
• Nuts without salt (almonds, walnuts, cashews, etc.) to taste
• 1 cup of dried fruit (raisins, figs, apricots, berries, etc.)
• 1 teaspoon of honey

Method of preparation:

• Place the nuts in a bowl.
• Add the yogurt.
• Cover with dried fruit.
• Sprinkle the seeds.
• Finish it with honey.
• If you prefer, you can also add fresh fruit, such as strawberries or bananas.

This is perhaps the most complete pre-workout recipe on our list: protein, healthy carbs, good quality fat, and lots of fiber. And a great post-exercise recovery snack too!

Yogurt berry wrap

Ingredients:

• 1/2 cup of homemade Greek yogurt
• 1/2 teaspoon of cinnamon powder
• 1 1/4 tsp ground (or minced) ginger
• 2 teaspoons of honey
• 1 wheat tortilla (or homemade pancake)
• Mixed berries (strawberries, blueberries, raspberries, etc.) to taste
• Crushed nuts (almonds or hazelnuts) to taste

Method of preparation:

• Place the tortilla on a plate and spread the yogurt, keeping 1 cm free on each side.
• Add the berries.
• Sprinkle the nuts.
• Sprinkle honey on top.
• Close the tortilla.

We wanted to end this blog article with a different recipe, one that wasn't a bowl. This cold and sweet tortilla is practical, and you can even eat it on the go (just don't put too much filling!). It is complete and healthy.

Remembering that yogurt:

• Is rich in calcium;
• Has a lot of protein;
• Helps improve immunity;
• Is good for the guts;
• And much more!

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