Simple Fuel: Two Easy Recipes to Support Your Training
What you eat around your workouts matters. The right balance of protein, carbohydrates, and healthy fats can help improve performance, speed up recovery, and keep energy levels steady throughout the day.
Below are two simple, effective recipes designed to fuel your training at FLEXX Fitness. Each includes a specific protein option with clear macro estimates to help you make informed choices.
No-Bake Energy Bites
Great pre-workout snack or quick fuel between meals
Ingredients (makes ~10 bites)
1 cup rolled oats
½ cup natural peanut butter
2 tablespoons honey
1 scoop vanilla whey or plant-based protein powder
1 tablespoon chia seeds
Nutrition (per 2 bites)
Calories: ~210
Protein: ~ 10g
Carbohydrates: ~ 18g
Fats: ~ 11g
Why it works:
These bites provide quick-digesting carbohydrates for energy, healthy fats for satiety, and added protein to support muscle preservation—making them ideal before training or as an on-the-go snack.
Substitution Options
Peanut butter → sunflower seed butter (nut-free)
Whey protein → plant-based protein (pea, rice, or soy)
Honey → maple syrup or date syrup
Oats → certified gluten-free oats
Post-Workout Power Bowl
Balanced recovery meal
Ingredients
1 cup cooked quinoa
1 cup roasted vegetables (broccoli, bell peppers, sweet potatoes)
4 oz grilled chicken breast
1 tablespoon olive oil (for cooking or drizzle)
Nutrition (entire bowl)
Calories: ~520
Protein: ~38g
Carbohydrates: ~45g
Fats: ~18g
Why it works:
This bowl delivers everything your body needs after training—high-quality protein for muscle repair, complex carbohydrates to replenish energy stores, and healthy fats to support recovery and hormone balance.
Protein Substitutions (approximate swaps)
Chicken breast → 4 oz salmon (≈ 34g protein, higher healthy fats)
Chicken breast → ¾ cup lentils (≈ 18g protein, higher carbs)
Chicken breast → 5 oz extra-firm tofu (≈ 20g protein)\
Final Thoughts
Nutrition doesn’t need to be perfect to be effective. Simple, balanced meals like these can make a meaningful difference in how you feel, perform, and recover. Use these recipes as a framework and adjust portions or ingredients based on your training intensity and goals.
Train hard. Fuel with intention.
FLEXX Fitness