I havn't found a suitable alternative to butter yet which stinks but a tablespoon of butter is all that you need and that is about 100 calories.
Not wanting anything to heavy either. If I eat anything heavy before I work out, I am sluggish. I like to do almonds before I go for the easy carbs.
Almonds have a high omega 6:3 ratio which isn't ideal. I don't know how picky you're being but that is something to consider.
I would consider half a cup of almonds daily to be a lot, but just make sure you balance it out with a good source of omega-3s
I'm surprised at all the recommendations for "sports bars". Eat a Snickers if you guys want candy that bad, there isn't much difference just less soy in a Snickers.
Eh? There's a ton of difference, the "sports bar" I had for breakfast has about half the fat of a snickers, 1/3 the sugar, over 4x the protein and a bunch of vitamins. Outside of them both having chocolate there's literally nothing similar about them. The one I had didn't even have soy, it has a Whey Isolate. And on top of that the bar I ate will hold me over until lunch, which a Snickers wouldn't come close to doing.