Knowing how to fuel before a workout can be tricky, and it’s the part of eating for performance that causes the most confusion. In general, if you’ve eaten a meal within a few hours of your training session, a separate pre-workout snack isn’t needed unless you’re really focused on gaining mass or increasing your daily caloric intake.
Given they’ve properly refueled in the time between training sessions, most people will have topped-off glycogen stores leading up to their workout, so eating more carbohydrates pre-workout isn’t necessary. Protein and fat, on the other hand, are effective before a workout. Protein is a source of amino acids needed for muscle protein synthesis and fat provides energy without changing blood sugar levels.
The pre-workout snacks in this chapter are focused on protein and fat, with minimal to no carbohydrates. Depending on your individual tolerance, food eaten before you train is best in the window 15 to 90 minutes before workout.
Butter coffee is hot right now—no pun intended. It’s coffee made better with the addition of two types of protein, fast-burning medium chain triglycerides (MCT) in coconut oil and healthy saturated fat from grass-fed butter. Couple those with caffeine’s ability to enhance your physical performance, and you have a great, rich and creamy option for a morning pre-workout drink that won’t leave you feeling weighed down.
MAKES 1 SERVING
1 cup (237 mL) hot brewed coffee
1 tbsp (6 g) protein powder
1 tbsp (7 g) high-quality grass-fed gelatin
1 tsp grass-fed butter or 1 pastured egg yolk
1 tsp coconut oil
1 tsp maca powder, optional
Place all the ingredients in a blender, and process on high until it’s nice and creamy.
If you’re limiting caffeine, use decaf coffee.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 9G |
| FAT | 8G |
| TOTAL CARB | 24G |
| NET CARB | 19G |
If my stomach is rumbling pre-workout, this is one of my go-to shakes. The avocado makes it ultra-creamy without adding the typical coconut or almond milk, and you can’t even taste it. Maca is a Peruvian root with adaptogenic benefits. In other words, this nutty shake has superfood status and may help in balancing stress hormones.
MAKES 1 SERVING
1 cup (6 cubes [237 g]) ice
1 cup (237 mL) water
½ avocado (2.5 oz [70 g])
⅓ cup (30 g) protein powder or 2 pastured eggs
1 tbsp (7 g) cocoa powder
1 tsp maca powder
Place all the ingredients in a blender, and process on high until it’s nice and creamy.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 16G |
| FAT | 12G |
| TOTAL CARB | 20G |
| NET CARB | 8G |
Blend up this frosty drink that delivers a punch of protein. It’s one of my favorite ways to use up cold coffee. The coconut milk makes it creamy, and adding collagen gives you an extra joint-soothing boost.
MAKES 1 SERVING
1 cup (6 cubes [237 g]) ice
¾ cup (177 mL) water
¼ cup (59 mL) cold coffee
¼ cup (59 mL) full-fat coconut milk
⅓ cup (30 g) protein powder or 2 pastured eggs
1 tbsp (9 g) collagen
1 tbsp (7 g) cocoa powder
Place all the ingredients in a blender, and process on high until it’s combined and frothy.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 17G |
| FAT | 18G |
| TOTAL CARB | 17G |
| NET CARB | 5G |
Pumpkin pie is one of those quintessential dishes that everybody loves, so I’ve taken those familiar flavors, ditched the crust and bumped up the nutrient profile by adding protein, MCT oil, maca and chia seeds. The mixture thickens as it sits; the chia naturally absorbs moisture. It can be made a day or two in advance and kept on hand for pre-workout munchies. Pumpkin is especially rich in the antioxidant beta-carotene, which gives it its signature orange color.
MAKES 4 SERVINGS
1 can (15 oz [425 g]) pumpkin puree
½ cup (118 mL) coconut or almond milk
⅓ cup (30 g) protein powder
1 tbsp (15 mL) maple syrup
1 tbsp (15 mL) coconut or MCT oil
1 tbsp (9 g) collagen
2 tsp (10 g) maca powder
1 tsp cinnamon
¼ tsp ground ginger
¼ tsp ground nutmeg
¼ cup (40 g) chia seeds
Place all the ingredients except the chia seeds in a large bowl, and whisk until the mixture is thoroughly combined. Then slowly sprinkle in the chia seeds and whisk the mixture, making sure the seeds don’t clump together.
Refrigerate the pudding until the chia seeds have softened a bit and the pudding has thickened, about an hour.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 8G |
| FAT | 16G |
| TOTAL CARB | 26G |
| NET CARB | 20G |
These are so simple to make that it’s almost criminal. Halve an avocado and scoop out some of the flesh. Then crack an egg into the hole and bake. It reminds me of the toad-in-the-hole eggs on toast we ate as kids, but these just skip the bread. I really love to eat these cold, and they make the perfect snack-size bite loaded with healthy fats.
MAKES 6 SERVINGS
3 avocados (5 oz [140 g each]), halved and pitted
1 tsp garlic powder
½ tsp sea salt
¼ tsp black pepper
6 medium eggs
Preheat the oven to 350°F/177°C and grab a muffin tin.
Scoop about a third of the avocado flesh from each half. You’re trying to make just a bit more room for the egg. Sprinkle the avocado with garlic powder, salt and pepper.
Arrange each avocado half so it’s sitting on top of the holes of the muffin tin. Gently crack an egg into each half.
Bake these for 12 to 15 minutes or until the white is set. I recommend eating them cold.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 7G |
| FAT | 13G |
| TOTAL CARB | 5G |
| NET CARB | 4G |
Jerky is by far one of my favorite snacks, but finding a clean source without ordering online is really hard. By slicing the steak very thinly, marinating it and drying it for a couple of hours in the oven, you’ll end up with your own protein-packed snack. The combination of the sweet pineapple juice with the salty coconut aminos and the spice from the red pepper flakes will keep you coming back for more. Plus, pineapple is high in bromelain, a combination of enzymes noted for its anti-inflammatory properties.
MAKES 16 SERVINGS
1 ½ lb (680 g) London broil or other lean steak
2 cups (473 mL) pineapple juice
¼ cup (59 mL) coconut aminos
1 tbsp (15 g) sea salt
2 tsp (6 g) red pepper flakes
To prep the steak, freeze it most of the way through to make it easier to slice. Using a very sharp knife, slice the steak against the grain and on the bias to make wide strips. You need to slice the steak very thinly, about 1/16 inch/1.5 millimeters.
To make the marinade, in a medium bowl or large plastic zip-top bag, combine the pineapple juice, coconut aminos, salt and red pepper flakes. Stir until the salt dissolves, then add the steak. Marinate the steak 12 to 24 hours for best results.
Next, bake the jerky. Preheat the oven to 200°F/93°C and line two baking sheets with foil. You’ll also need two metal baking racks. Lay one on top each sheet. Drain and discard the marinade. Arrange the steak slices in a single layer, making sure the pieces don’t overlap. Bake about 2 hours or until the steak is very dry. You want to make sure there’s no moisture left in the jerky. Cool and store for up to a week in the refrigerator, tightly covered.
You can also use a dehydrator to make the jerky. Follow the manufacturer’s instructions.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 12G |
| FAT | 3G |
| TOTAL CARB | 5G |
| NET CARB | 5G |
In most of the world, Scotch eggs are sold as pub food and deep-fried with a crunchy coating. Hardly a healthy dish. With a few minor alterations, these nuggets are a great pre-workout snack. If you can’t find pork rinds—also known as Chicharrón—with just pork and salt as the ingredients, feel free to leave them out. The Scotch eggs are still flavorful without them.
MAKES 6 SERVINGS
6 medium eggs
1 lb (454 g) ground pork
¾ tsp cinnamon
¾ tsp ground ginger
¾ tsp allspice
½ tsp black pepper
⅛ tsp ground nutmeg
⅛ tsp ground cloves
½ tbsp (8 g) sea salt
1 tbsp (15 mL) raw honey, optional
2 cups (36 g) pork rinds, crushed, optional
Start by hard-cooking the eggs. My tried-and-true method is to steam them because the shells slip right off. Place a medium pot on the stovetop, and fit it with a steamer basket. Fill the bottom of the pot with 1 inch/2.5 centimeters of water, then put the lid on and bring the water to a boil. Once the water boils, remove the eggs from the refrigerator and place them in the steamer basket. Be careful: Steam can burn you! Replace the lid and steam the eggs for 10 minutes. Meanwhile, fill a medium bowl with water and several ice cubes. When your timer goes off, turn off the heat and move the eggs to the ice water. Cool completely, then peel them.
Preheat the oven to 350°F/177°C and line a baking sheet with foil or parchment paper.
In a large bowl, combine the ground pork, spices, salt and honey. Mix until combined but only for about 15 seconds or so. Don’t overdo it; that’ll make the meat tough.
Now assemble the Scotch eggs. For each egg: Take ⅓ cup/76 grams of the seasoned ground pork and turn the meat out into your hand. Flatten the pork into a wide circle like you’re making a burger. Put the peeled egg in the center. Carefully fold the meat circle upward, smoothing it as you go. Roll the Scotch egg in the crushed pork rinds.
Place the Scotch eggs on the sheet, and bake for 15 to 20 minutes or until the meat is fully cooked through.
Substitute ground beef for the pork.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 23G |
| FAT | 23G |
| TOTAL CARB | 4G |
| NET CARB | 4G |
With their protein and healthy fat profile, eggs make a fantastic pre-workout food. They’re rich in essential nutrients like vitamin D, choline and folate and are a relatively inexpensive way to incorporate more protein into your diet. In this recipe, I bumped up the veggie content with the zucchini and green onions. Cut into squares, and take them with you on the go!
MAKES 6 SERVINGS
1 tsp + 1 tbsp (15 mL) coconut oil
1 lb (454 g) zucchini, shredded
3 green onions (2 oz [57 g]), white and light green parts, thinly sliced
1 tsp sea salt
½ tsp black pepper
8 large eggs, beaten
1 tsp dried dill
4 oz (113 g) smoked salmon, chopped
Preheat the oven to 350°F/177°C and grease an 8-inch x 8-inch/20-centimeter x 20-centimeter baking dish with 1 teaspoon coconut oil.
Now sweat the zucchini and green onions. Heat a large skillet over medium heat, then add 1 tablespoon/15 milliliters coconut oil. Add the zucchini, green onions, salt and pepper. Cook and stir until the veggies are wilted and lightly browned. You want most of the moisture to cook off, about 6 to 8 minutes. Let the mixture cool.
Meanwhile, in a large bowl, beat the eggs together with the dill, then mix in the smoked salmon. When the zucchini and green onions are cool, add them to the eggs and stir until everything is well combined. Pour the mixture into the baking dish. Bake for 30 to 35 minutes or until the center is set and not liquid.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 13G |
| FAT | 11G |
| TOTAL CARB | 3G |
| NET CARB | 2G |
Inspired by my love of pizza, I wanted these protein-dense meatballs to pack a punch of flavor reminiscent of a traditional combination pie. The sausage adds taste, and the beef keeps it from being too heavy. You can get really creative and add in your favorite “toppings” to customize the flavor.
MAKES 4 SERVINGS
½ lb (227 g) ground beef
½ lb (227 g) sausage
¼ cup (32 g) chopped black olives
¼ cup (45 g) roasted red peppers, chopped
2 tsp (4 g) dried oregano
½ tsp sea salt
¼ tsp black pepper
1 tbsp (15 mL) coconut oil
2 tbsp (5 g) chopped fresh parsley, garnish
Tomato sauce for dipping, optional
Preheat the oven to 350°F/177°C, and line a large baking sheet with foil or parchment paper.
In a large bowl, mix all the ingredients together until blended, but don’t overwork the meat—that’ll make for tough meatballs. At this point, take a small pinch of the meat, fry it in the skillet and taste to check the seasoning level. If it needs more salt and pepper, add it now. Form the mixture into meatballs, about 1 tablespoon/15 grams meat for each. Put these on a plate.
Heat a large skillet over medium-high heat and add 1 tablespoon/15 milliliters coconut oil. Add one layer of meatballs to the skillet. Don’t overcrowd the meatballs because they won’t brown evenly. Fry for about 2 minutes per side—I usually do 4 “sides”—so a nice brown crust forms, then place them on the baking sheet. Repeat with the rest of the meatballs.
Bake the meatballs for about 15 minutes or until they’re cooked through completely. Sprinkle with fresh chopped parsley. Serve with a side of prepared tomato sauce for dipping.
If you can’t find sausage without a bunch of artificial ingredients, use ½ pound/227 grams fresh ground pork instead.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 16G |
| FAT | 44G |
| TOTAL CARB | 2G |
| NET CARB | 1G |
As a kid, I did everything I could to avoid meatloaf because it was dense and bland. I went on a mission to bring you a lighter version with great taste and more nutrient value than just plain meat. If you’re looking for a little nosh that’s loaded with lean protein, this is the one for you. Make a pan on your weekly cook-up day and enjoy grab-and-go pre-workout protein at your fingertips.
MAKES 8 SERVINGS
1 tsp + 1 tbsp (15 mL) coconut oil
1 small zucchini (6 oz [170 g]), grated
1 large carrot (3 oz [85 g]), grated
1 large stalk celery (2 oz [57 g]), finely chopped
½ medium onion (5 oz [142 g]), finely chopped
2 cloves garlic, finely chopped
1 tsp ground sage
½ tsp sea salt
¼ tsp black pepper
1 ¼ lb (567 g) ground turkey
2 tsp (10 mL) Dijon mustard
½ tsp fish sauce
Preheat the oven to 375°F/191°C, and grease an 8-inch x 8-inch/20-centimeter x 20-centimeter baking dish with 1 teaspoon of coconut oil.
Heat a large skillet over medium-high heat, then add the rest of the coconut oil. Cook and stir the zucchini, carrot, celery, onion, garlic, sage, salt and pepper until the veggies soften, about 5 to 7 minutes. Allow this to cool before the next step.
Add the ground turkey, Dijon mustard and fish sauce to a large bowl. Then pour the cooked veggies in. Mix all the ingredients until they’re combined but not overworked. At this point, take a small pinch of the meat, fry it in the skillet and taste to check the seasoning level. If it needs more salt and pepper, add it now. Gently press the mixture into the baking dish, and bake for about 20 minutes or until completely cooked through.
You can’t taste the fish sauce, but it adds a layer of savory “umami” flavor.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 13G |
| FAT | 8G |
| TOTAL CARB | 4G |
| NET CARB | 3G |
Every cookbook needs a recipe for the perfect burger, and this is my contribution. I’ve pulled inspiration from two of my Paleo heroes: Melissa Joulwan of The Clothes Make the Girl and Michelle Tam of Nom Nom Paleo. Ever since Mel came out with Well Fed 2, I’ve been using her method for tenderizing burgers because it’s foolproof. The meat comes out tender with a really nice crust. I’ve also taken a page from Michelle’s umami files, and you’ll see dried, powdered shiitake mushrooms show up as a flavor enhancer throughout the book.
MAKES 4 SERVINGS
1 ½ lb (680 g) ground beef
1 tbsp (15 mL) water
¼ tsp cream of tartar
⅛ tsp baking soda
2 tbsp (6 g) ground, dried shiitake mushrooms
1 tsp onion powder
¾ tsp sea salt
½ tsp black pepper
1 tbsp (15 mL) coconut oil
Place the ground beef in a large bowl. In a small bowl, mix the water, cream of tartar and baking soda. Pour this onto the ground beef, and let it sit for 5 minutes. Then add the rest of the seasonings. At this point, take a small pinch of the meat, fry it in the skillet and taste to check the seasoning level. If it needs more salt and pepper, add it now. Mix the beef and seasonings with your hands until combined but not overworked. Shape the meat into 8 patties. A dimple pressed into the top of the burger will keep it flat during cooking.
Heat a large skillet on medium-high and add the coconut oil. Fry the burgers for about 4 minutes on each side.
Top with your choice of veggies and condiments. A little sauerkraut on top is always a favorite!
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 29G |
| FAT | 49G |
| TOTAL CARB | 2G |
| NET CARB | 2G |
Where I live, there’s a famous restaurant that makes burger patties with half bacon, half beef. This recipe’s a play on that succulent combination, and the tangy blackberry glaze is a simple way to add a ton of flavor. Serve these with extra glaze on the side for dipping!
MAKES 4 SERVINGS
1 lb (454 g) very lean ground beef
1 tbsp (15 mL) water
¼ tsp cream of tartar
⅛ tsp baking soda
¼ lb (113 g) bacon, finely chopped
½ tsp sea salt
¾ tsp black pepper
1 tbsp (9 g) dried onion flakes
1 tbsp (3 g) chopped fresh rosemary
1 tsp fresh thyme
1 tbsp (15 mL) coconut oil
6 oz (170 g) blackberries
¼ cup (59 mL) balsamic vinegar
Preheat the oven to 350°F/177°C and line a baking sheet with foil or parchment paper.
To make the meatballs, place the ground beef in a large bowl. In a small bowl, mix the water, cream of tartar and baking soda. Pour this onto the ground beef, and let sit for 5 minutes. Meanwhile, roughly chop the bacon, and add it to a food processor. Pulse to break it down so that it is finely chopped. Add the bacon, salt, pepper, onion flakes, rosemary and thyme to the ground beef. Mix with your hands until combined but not overworked. At this point, take a small pinch of the meat, fry it in the skillet and taste to check the seasoning level. If it needs more salt and pepper, add it now. Shape the meat into 12 meatballs.
Heat a large skillet over medium-high heat, and add 1 tablespoon/15 milliliters coconut oil. Heat until the oil is shimmering, then add one layer of meatballs to the skillet. Don’t overcrowd the meatballs or they won’t brown evenly. Fry for about 2 minutes per side—I usually do 4 “sides”—so a nice brown crust forms, then place on the baking sheet. Repeat with the rest of the meatballs. Place them on the baking sheet, and bake for about 15 to 20 minutes or until they’re cooked through completely.
While the meatballs are baking, make the glaze. In a small pot, combine the blackberries with the balsamic vinegar. Mash the berries with the back of a spoon to release the juice while you bring it to a boil, then reduce to a simmer. Simmer on low for 10 to 15 minutes or until the liquid is reduced by about half. Strain the glaze through a fine mesh strainer to remove the seeds. Spoon the glaze over the cooked meatballs when they come out of the oven, and save any extra glaze for dipping.
You can omit the bacon, but be sure to choose a ground beef with higher fat content to keep these moist.
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)
| PROTEIN | 29G |
| FAT | 41G |
| TOTAL CARB | 8G |
| NET CARB | 5G |
