The Quiet Rise

Pre-workout food should give you energy for training without weighing you down. For me, that turned out to be harder than expected. I tried Carbolyn, bananas, energy bites, oatmeal — and almost all of them made me feel bloated.

After some experimenting, I came up with these simple yam patties. They are easy to digest, portable, and give me steady energy for my workout. I usually eat four patties with coffee before my morning training, and they sit very well with my stomach.

Ingredients:

 4 medium yams, baked and peeled

2 whole eggs

3 egg whites

8–10 tbsp rice flour (adjust depending on how firm you want the patties)

1 tsp salt

Instructions:

Peel and mash baked yams in a bowl. Add the eggs and egg whites and mix well until fully combined. Stir in the rice flour and salt until the mixture forms a thick batter.

Heat a frying pan over medium heat and lightly coat it with olive oil.

Spoon the mixture onto the pan to form 2-inch patties.

Cook for about 2–3 minutes per side, until lightly golden and firm.

Let them cool slightly and enjoy.