Low FODMAP Pre-Workout Protein Snack (Vegan & IBS-Friendly)

Need a quick pre-workout snack that won’t leave you feeling bloated or uncomfortable?

This low FODMAP, vegan protein snack is designed to give you steady energy before training without upsetting your gut. It’s light, easy to digest, and ready in minutes — ideal for anyone managing IBS while staying active.

Perfect 30–60 minutes before:

• Gym sessions
• Runs
• Home workouts

Ingredients

• 1 scoop That Protein (vanilla recommended)
• 1 rice cake (low FODMAP serving)
• 1 tbsp peanut butter
• 1 tsp maple syrup
• Optional: sliced strawberries or blueberries

Instructions

1. Spread peanut butter evenly over the rice cake
2. Mix protein powder with a small splash of water or almond milk to form a light paste (or shake separately)
3. Drizzle maple syrup over the rice cake
4. Add fruit if using
5. Serve immediately

Nutrition (approx)

• Calories: 220
• Protein: 18g
• Carbs: 20g
• Fat: 9g
• Fibre: 2–3g

Why This Recipe Works

This snack is designed specifically for pre-workout digestion:

• Low fibre to avoid discomfort during exercise
• Balanced carbs for quick energy
• Clean protein for muscle support
• No high FODMAP ingredients that may trigger bloating

It’s light enough to digest quickly, but filling enough to fuel your workout.

Suggested Pairings

For a complete routine, pair with:

• Low FODMAP post-workout protein shake
• Low FODMAP protein bars
• Low FODMAP protein energy balls