Q: What should I eat 60 minutes before a long workout?
A: Frozen banana + Mutant Whey + oats = 350 kcal carb-protein pre-load. Provides slow-release carbs (oats) + fast carbs (banana) + 30g protein.
Diana drinks this exact recipe before her Saturday morning glute training. The combination of fast and slow carbs is what hits the carb-loading sweet spot for sessions longer than 45 minutes. Mutant Whey is a Canadian-brand whey concentrate that mixes thick and creamy — it makes the smoothie milkshake-textured, which keeps it from feeling like a workout chore.
Ingredients (1 serving)
- 1 scoop (32g) Mutant Whey Vanilla — Mutant Whey Protein Powder (5 lbs)
- 1 frozen banana
- 1/3 cup rolled oats
- 1 cup unsweetened almond milk
- 1 tsp honey
- Pinch of cinnamon
Instructions
- Add all ingredients to a blender.
- Blend high speed 30 seconds until creamy.
- Drink 45-60 minutes before training.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~350 kcal |
| Protein | 30 g |
| Carbs | 48 g |
| Fat | 4 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Freeze ripe bananas overnight — gives the shake real ice-cream texture.
- Sub almond milk for whole milk for a more calorie-dense bulk shake.
- For ultra-long sessions, add SiS GO Gel mid-workout for sustained carbs.
Frequently Asked Questions
Is Mutant Whey Canadian-made?
Mutant is a Canadian brand — formulated and packaged in Canada. The 5lb tub is one of the best-value whey deals in our store.
Why oats in a pre-workout shake?
Oats give slow-release carbs that sustain blood glucose past the banana's peak — ideal for sessions over 45 min.
Should this replace breakfast?
It's a pre-workout snack, not breakfast. If you train mid-morning, eat a real breakfast 2 hours earlier and this shake 60 min before training.
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Best Whey Protein in Canada · Best Protein Bars in Canada · Best Protein Snacks in Canada · TNF Buying Guides
Need help picking flavours or proteins? Visit us in-store in Montreal or chat with our team — we taste-test everything we sell.
