Laurel & Rebeccah Wassner

Professional Triathletes


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The Pre-Workout Snack


 Our current favorite power snack combines two heaping spoonfuls of peanut or almond butter, a small dollop of coconut oil, a drizzle of maple syrup, and a dusting of raisins or mini chocolate chips. About an hour before a workout, I’ll swirl all this into a ramekin and eat it off a spoon.

The idea comes from our friend and training partner Jodi. A few years ago, she invited me to her house in the Hamptons for a training weekend while she was prepping for the Ö TILL Ö, a dawn-to-dusk swimming and running race in Sweden (it's like a super-charged S.O.S.). One afternoon between workouts I caught Jodi slathering peanut butter, coconut oil, and honey on rice cakes. I figured if it energizes her through ultra-distance events, motherhood, and running her own business, it ought to see me through a two-a-day.

Bec had the idea to de-bulk Jodi’s combo. She swapped the rice cakes for a ramekin and spoon, making this the perfect quick-hit before a workout. We usually enjoy this treat up to one hour before a run or 15 minutes before a bike ride or swim. If I’m literally running out the door for a swim, I stop at one spoonful of nut butter. More and I’ll taste peanut butter on my flip-turns. (But if I have a workout on the schedule that's longer than two hours, I'll mix up this combo and spread it on a bagel or toast and have it with an espresso.)   


Wassner Twins Pre-Workout Snack

Serves 1

2 heaping tablespoons peanut, almond, or other nut butter

1 teaspoon coconut oil (or unsweetened shredded coconut)

1 teaspoon mini chocolate chips, raisins, or dried cranberries

a drizzle (about ¾ teaspoon) maple syrup or honey

teeny pinch fine sea salt

Layer the ingredients, in order, into a ramekin or small bowl. Grab a spoon, scoop, eat, SWIM, BIKE, or RUN.


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Reader Comments (9)

What does coconut oil taste like? Do you use it in any other recipes?
February 1, 2012 | Unregistered Commenter??
Coconut Oil definitely has a coconut flavor. It isn't too overwhelming though. I've used coconut oil in lots of recipes like muffins, blueberry crisp and stir fried veggies. -Bec
February 2, 2012 | Registered CommenterWassner Twins
COMMENT HERE for the CONTEST. We're looking forward to reading about your favorite snacks!
February 2, 2012 | Registered CommenterWassner Twins
That looks incredible. It is something that I bet that my kids would even like. I'm always looking for something that is healthy for adults and my kids. That looks like the ticket.
February 2, 2012 | Unregistered CommenterGreg Vick
Also, I think that would be great on some multi-grain toast in the morning.
February 2, 2012 | Unregistered CommenterGreg Vick
Nothing beats a few apple cinnamon rice cakes with jam and almond butter on one, and honey and almond butter on the other.
February 2, 2012 | Unregistered CommenterBen
This is along the lines of your snack above, but Sam and Jack's pre-workout/play snack is a pb&honey spoon or the all-time favorite Nutella spoon (we can only find "Ja" brand in Germany, so we have to go with the real deal here)
February 2, 2012 | Unregistered CommenterAliza Wassner
Good ideas so far! Leezie, is Ja different than Nutella? Have you tried the TJ's almond cocoa spread? The chia chocolately spreads are nice because they aren't as sugary, but you still get a chocolate fix.
February 2, 2012 | Registered CommenterWassner Twins
Sticky rice + chia seeds + sea salt + cinnamon
It all sticks together in a tasty treat that is easy to make & simple to digest pre-workout
If I win the BekindButter- I would add it to the mix!
February 2, 2012 | Unregistered CommenterMKN

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