Workout Food: 6 Snacks to Energize and Replenish

image-blog-PGX-Workout Food_ 6 Snacks to Energize and Replenish-20160712Are you ready to conquer your workout? What about your recovery? To make the most of your exercise regime, you need to eat the right foods. This means eating pre-workout foods that support long-lasting energy and hydration, and post-workout foods that support muscle recovery and replenish energy stores.

There’s no “best” food for fulfilling these needs, but sports nutrition experts agree that protein and carbohydrates are key. Protein supplies energy and helps repair and build new muscle tissue, while carbohydrates provide energy and help replenish muscle and liver glycogen [1] [2].

image-pgx-blog-point-20160502Pre-Exercise Foods

Eating a healthy snack 30–45 minutes before a workout will help you sustain your energy – but keep it light! A full meal is bound to cause an upset stomach or cramps.

Keep these three options on your pre-workout menu:

 

1. Oatmeal

A pantry staple, steel cut oats provide carbohydrates and protein. In addition to being a quick and easy snack, oatmeal is relatively easy to digest and has a low-glycemic index for steady, longer lasting energy.

2. Banana and Almond Butter

A satisfying and energizing combination, a pre-workout snack of banana and almond butter supplies carbohydrates, protein, and healthy fats, as well as the electrolytes potassium and magnesium.

3. Greek Yogurt with Blueberries

Toss a handful of juicy blueberries into a ½ cup of plain Greek yogurt for a delicious balance of carbs, protein, and antioxidants. To bump up the energy value and mineral content, sprinkle on a spoonful of chia seeds!

image-pgx-blog-point-20160502Post-Exercise Foods

Eating healthy foods that contain protein and complex carbohydrates soon after a workout will help your body replenish its glycogen stores and rebuild muscle tissue.

Keep these three options on your post-workout menu:

 

1. PGX Satisfast Organic Vegan 15 g Protein Bar*

PGX Satisfast Organic Vegan Protein Bars are a delicious ready-to-eat recovery snack that offers 15 g of organic vegan protein and 270–280 calories of gluten-free energy.*

2. Hummus with Veggie Sticks

Garbanzo beans are a quality source of protein, iron, and complex carbohydrates. Pair them with juicy vegetables, such as sweet peppers and cucumber slices for added hydration and micronutrients.

3. Salmon Fillet and Yam Wedges

Salmon will satisfy your protein needs while also supplying the omega-3 essential fatty acids DHA and EPA. Round out your meal with a side of yam wedges for complex carbohydrates.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

References:

[1] Moore, Daniel. “Nutrition to Support Recovery from Endurance Exercise: Optimal Carbohydrate and Protein Replacement.” Nutrition and Ergogenic Aids 14.4 (2015):294-300. Web. 4 July 2016.

[2] Ormsbee, Michael, Christopher Bach, & Daniel Baur. “Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance.” Nutrients 6 (2014): 1782-1808. Web. 4 July 2016.

Save

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

4 Moves to Strengthen and Tone Your Arms

4 Moves to Strengthen and Tone Your Arms

Arm day – one of my favorites! Help strengthen and tone your arms with these four exercises targeting your triceps and your biceps.

Working with weights is not only mentally stimulating and energizing; it also helps maintain healthy muscle groups. As we age, we begin to lose muscle, which is why your workout plan should include lifting weights as it can help combat early muscle loss.

image-pgx-blog-point-201605022 Exercises to Tone Your Biceps

Your biceps are the front muscle in the upper arm, with its main purpose being to flex the arm. To give your biceps muscles the best workout, we will be doing pulling actions.

 

1. Standing Bicep Curls (3 sets, 10–12 reps)

For this workout, you’ll want to have two weights that feel moderate-to-heavy to you, and that you can lift 10–15 times.

  1. Stand shoulder width apart, knees slightly bent, core engaged. Hold weights in both hands at the sides of your body. Your elbows should never move, they should stay tight against your body and simply flex to bring the weights up.
  2. When you flex your arms, bringing both weights up, your arm should stop when it’s bent at a 45 degrees angle before slowly lowering back to the start position.

If you get too tired doing both weights at once, you can alternate arms. For a visual representation of this exercise, watch How to Do Standing Dumbbell Curls.

2. 21s (3 sets, 21 reps)

  1. Stand shoulder width apart, knees slightly bent, core engaged. Hold weights in both hands at the sides of your body. Your elbows should never move, they should stay tight against your body and simply flex to bring the weights up.
  2. When you flex your arms, bringing both weights up, your arm should stop when it’s bent at a 90 degrees angle. Do this movement for 7 reps.
  3. Next: Start with the weights all the way up (arms bent), then lower to 90 degrees. Do this movement for 7 reps.
  4. Next: Complete the movement in full. Do this movement for 7 reps.

For a visual representation of this exercise, watch How to do 21s

 

image-pgx-blog-point-201605022 Exercises to Tone Your Triceps

Your triceps are the large muscle at the back of your arms. It’s primary purpose is arm extension. To give your triceps muscle the best workout, we will focus on executing pushing exercises.

 

Tricep Dips (3 sets, 8–12 reps)

For this exercise, you’ll want to find a bench, low table, or workout step up.

  1. Position your back against the bench, arms extended shoulder width apart, and holding onto the edge of the bench.
  2. Slowly lower your body till your arms are angled at 90 degrees before pushing back up again

For a visual representation of this exercise, watch Bench Dips.

2. Standing Dumbbell Extensions (3 reps, 15 reps)

You’ll only need one dumbbell to complete this exercise, so it should be a bit heavier than the ones you use when doing an exercise that involves two weights.

  1. Hold the weight with two arms and lift above your head
  2. Lower the weight behind your head (only bending at the elbow) to about 45 degrees before pushing your arms back up.

For a visual representation of this exercise, watch Standing Dumbbell Triceps Extension.

Save

Save

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

A 4th of July Recipe: Southwest Steak Salad

SW Salad USA

Happy 4th of July!

Kick up your 4th of July festivities a notch with this crowd-pleasing, healthy take on a Southwest steak salad! It’s gluten-free, chock full of color, flavor, and crunch, and has just a little bit of a kick. It’s basically the perfect salad for a party.

Southwest Summer Steak Salad

Southwest Steak Salad

Ingredients
• 1 lb. ribeye steak
• salt & pepper to season
• 1 head of green leaf lettuce, thinly sliced
• 1 piquillo pepper, julienned
• ½ cup cherry tomatoes, halved
• ½ cup unsalted sweet corn
• ½ cup low sodium black beans
• ½ cup orange bell pepper, diced
• ½ avocado, sliced
• cilantro for garnish
Cilantro Avocado Dressing:
• 1 cup fresh cilantro
• 1 avocado
• ¼ cup fresh lime juice
• 1 tablespoon red wine vinegar
• 1 tablespoon olive oil
• ¼ teaspoon red pepper flakes
• ¼ teaspoon ground cumin
• salt and pepper to taste

Directions:

  1. Grill the rib eye steak to your liking and let rest
  2. Combine all ingredients for salad dressing in a food processor or blender and combine.
  3. Assemble all ingredients for salad, add dressing and mix well.
  4. Add steak slices on top and enjoy!

 

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

7 Tips to Pump You up When You Lack Motivation

7 Tips to Pump You Up When You Lack Motivation

Feeling unmotivated? That’s okay! But it doesn’t mean you should pass up your workout. After all, exercise is one of the best motivators – you just need to get started.

Keep your fitness in check with these seven tips for working out when you lack motivation:

1. Crank Up the Tunes

It’s hard to resist moving to the beat of a great song. Keep a playlist of your favorite energizing tunes on hand to help get you pumped up to workout.

image-pgx-blog-point-201605022. Try a New Workout

When your regular workout just isn’t cutting it, opt for something new like a Zumba class, power walking, or challenging yourself to a 20-minute Tabata workout!

3. Watch a Sports Clip

There’s something inspiring about watching other athletes in action, so queue up a short clip of extreme surfers, sprinters, or ultra-endurance athletes and soon you’ll be out the door.

4. Schedule a Friendly Game

An hour playing beach volleyball, tennis, or soccer with friends sounds a lot more fun than working out – yet that’s exactly what you’re doing. The key is committing to the game ahead of time so that you’re accountable for showing up – even when you feel unmotivated.

image-pgx-blog-point-201605025. Envision Your Goal

Research shows that visualizing your goal increases your motivation to reach it. Take a few minutes to envision how wonderful you’ll feel after your workout and how much fitter and stronger you’ll look after one month of regular exercise sessions.

 

6. Commit to Ten Minutes

Ten minutes of exercise sounds more appealing than 45. To get myself out of bed for early morning runs, my mantra is that I only need to put on my running clothes and run for ten minutes. If I don’t enjoy myself, I can go back to bed. But 99% of the time I keep going.

7. Reward Yourself

No matter your age, rewards are great motivators. The trick is to keep them healthy! Some possible rewards include a new book, a massage, or a Dark Chocolate *PGX® Satisfast™ Vegan Protein smoothie.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

Save

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

Conquer Your Post-Workout Hunger With These 3 Meals

image-blog-PGX-nConquer Your Post-Workout Hunger With These 3 Meals-20160614

During exercise, your body is burning calories and depleting stored energy. To replenish your energy, and to help your body get the protein and other nutrients it needs, healthy and satisfying post-workout meals are key.

It’s important to keep in mind that food can take a while to digest, so ideally you’re aiming to eat as close to completing your workout as possible. However, for the times when that’s simply not possible, remember to pack a light snack, like an apple or a healthy bar, to help stave off big hunger urges until you get home and can prepare a healthy meal.

3 Healthy Post-Workout Meals

Conquer your post-workout hunger with these three healthy, hearty, and mouth-watering meals:

image-pgx-blog-point-201605021. Salmon With Yams and Kale

Yams are a versatile superfood and a tasty way to add fiber and potassium to your diet. Salmon is a delicious protein that adds omega-3 fatty acids and vitamins to your plate. This savory and nutritious dish is an easy option for busy weeknights.

Instructions:

  1. Cut the yams into ½-inch slices (you can peel the skin off if you’d like), fill a pan with ½-inch of water and steam until easily pierced with a fork. Mash together.  *You can sprinkle with cinnamon prior to steaming for added flavor.
  2. Sprinkle wild salmon with lemon, salt, and pepper. To bake: for each inch of thickness, the salmon will take about 8 minutes in the oven at 425 °C.
  3. Sauté the kale in a frying pan with olive or coconut oil, and garlic  for 35 minutes.

2. Almond, Banana, Spinach Shake

Oftentimes, you’ll see bodybuilders drinking their post-workout meal. This is because liquid doesn’t take as much time to digest as solid food, and they want to get protein into their systems quickly to get the most benefit out of it.

Try whipping up this tasty smoothie for a quick post-workout meal:

  • Unsweetened almond or coconut milk
  • Frozen banana
  • Almond or peanut butter
  • Spinach
  • Hemp seeds (optional)
  • Chia seeds (optional)

Almond Banana Smoothie

Blend all ingredients in a high-speed blender until smooth. Depending on your taste, you can play around with how much of each ingredient you like.

image-pgx-blog-point-201605023. Brown Rice Burrito Bowl

Brown rice is a great source of fiber. Black beans also offer a lot of fiber, protein, and vitamins.

The following are the basics of a good burrito bowl, but you can spice yours up any way you like it. With burrito bowls, anything goes!

  • Brown rice or quinoa
  • Black beans or white kidney beans
  • Refried beans
  • Salsa
  • Guacamole
  • Cheese (cheddar, jack, havarti, etc.)
  • Sour cream
  • Olives
  • Lettuce or spinach
  • Cilantro
  • Green or red onions

Save

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

How to Make the Most out of Your Treadmill

image-blog-PGX-How to Make the Most out of Your Treadmill-20160608

A treadmill can offer a great workout; they keep you at a consistent, controlled walking or running pace, can be done indoors, and can be modified to focus on specific exercise goals.

Many people have a love/hate relationship with treadmills. When it’s rainy and cold treadmills are awesome, but when it’s warm and sunny who wants to be stuck running inside when they could be getting their workout outside.

When jumping on the treadmill begins to feel like just another boring workout, try some of these ideas to shake up your routine and make the most of your treadmill:

HIIT the Treadmill!

Consistent running or walking can get boring, so it’s a great idea to spice up your treadmill workout every now and then with circuits and new movements, like this HIIT cardio circuit:

Please ensure that you have been cleared by your doctor for cardio exercise prior to doing this workout.

HIIT Cardio Treadmill Workout

  • 23 min fast walk (warm up)
  • 1 minute at 5.0 speed
  • 30 seconds at 4.0 (slow jog)
  • 1 minute at 6.0 speed
  • 30 seconds at 4.0 (slow jog)
  • 1 minute at 6.5–7.0 speed
  • 30 seconds at 4.0 (slow jog)
  • 30 seconds at 3.0 (walk)
  • Repeat steps 2, 3, and 4

image-pgx-blog-point-20160502Shake Up Your Moves

If you’ve been sticking to simply walking and running on your treadmill, it may be time to shake things up! Here are three movements I love to do with clients that you can try:

 

1. Walk Backwards

Walking backwards puts more pressure on your quads and calves, which generally take a back seat when walking (glutes and hamstrings are more so used for walking). For an even bigger challenge, increase the incline!

2. Side Steps

Side stepping focuses more on your hips and inner/outer thighs. It’s a fun way to add a little variety and flavor to your routine, with the benefit of focusing on different parts of your legs.

3. Hold Your Arms Up

Holding your arms above your head can elevate your heart rate while also giving your upper body a great workout. For an added challenge, try adding light weights, or moving your arms in a circular motion.

Whether you like a steady walking pace, a major incline, or a decline jog, a treadmill can be the source of many great workouts  not just walking and running!

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

6 Healthy and Simple Bread Swaps You’ll Love

image-blog-PGX-6 Healthy and Simple Bread Swaps-20160601

I confess, I’m rather fond of bread – perhaps a little too fond. I grew up making bread with my mother and it’s still one of my favorite culinary pastimes, especially as it makes my house smell wonderful! But while I love bread, it’s not something I should be eating all the time, which has led me to wonder, what are some creative and healthy bread swaps?

Eating less bread opens you up to enjoy a more varied and nutritious diet. In addition to crowding out many more nutrient-rich foods, even whole wheat bread can be high on the glycemic index, putting a demand on insulin production.**

High-gluten bread can also pose something of a challenge to people who are sensitive to gluten and wheat. Sourdough bread (where the flour is already partially digested through fermentation) may be a good option for some people who struggle to digest other types of bread, but who still want their bread fix.

6 Healthy and Simple Bread Swaps

If you’re like me and are a little too reliant on bread as a dietary staple, try the following six ideas to help cut down on bread and improve your nutrient intake:

image-pgx-blog-point-201605021. Corn Tortillas

A fantastic wheat-free replacement for bread, and much lower in calories, corn tortillas can be used to make salad and vegetable wraps, burritos, and even burgers! Corn tortillas are so versatile, you can even transform them into oven-baked tortilla chips, perfect for dipping in hummus and salsa.

 

2. Sweet Potatoes

In a pinch, two slices of baked sweet potato can be used in place of a burger bun, providing a healthy dose of the antioxidant beta-carotene in the process. You could also use sweet potatoes and oat, or rice flour to make delicious wheat-free bread.

3. Cucumber Halves

Slicing an English cucumber lengthways and then scooping out the flesh leaves you with an excellent vessel into which all your typical sandwich fixings fit perfectly. Pop the halves of the cucumber together and you have a refreshing sandwich!

4. Leafy Greens

Large leaves of iceberg lettuce, romaine, little gem, flat kale, or cabbage can make an excellent alternative to slices of bread when making a sandwich or wrap, significantly cutting calories and carbohydrates.

5. Stuffed Veggies

Eggplant, bell pepper, and large mushrooms, such as portobellos, are excellent bread alternatives and can be easily stuffed with mashed pesto tofu; rice or quinoa and veggies; a mixture of ground nuts, herbs, and onions; or chickpea and tahini mash as a rustic hummus filling.

6. Overnight Oats or Savory Oatmeal

If toast is your go-to breakfast food, it can be hard to think of alternatives that are just as easy, delicious and filling first thing in the morning. Don’t worry! Overnight oats offer a simple, tasty and nutritious breakfast that you make the night before and can grab on the way out the door. Here’s how:

  1. Mix a half cup of oats with a cup of almond milk
  2. Add a tablespoon of chia seeds, a mashed banana, and a dash of cinnamon and maple syrup for extra sweetness
  3. Leave in an airtight container in the refrigerator overnight

Savory oatmeal, with bok choi, sesame oil, sliced carrots, tamari, puffed tofu, garlic and ginger is also a delicious alternative to a full English breakfast with toast.

image-pgx-blog-point-20160502For a true bread-like option, you might consider making Ezekiel bread using sprouted grains and legumes, including millet, spelt, and lentils. Not only do the sprouted ingredients add extra nutrients and beneficial bacteria, they’re also more easily digested. Some bakeries and grocery stores carry sprouted bread, or you can make your own!

** This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

4 Grab-And-Go Meals To Shut Down Your Hunger

grab-and-go meals to shut down your hunger

Life is busy! Some days there’s just no time to sit down to eat. But that’s no excuse to skip a meal. Eating regular meals and snacks is vital to maintaining a healthy weight, feeling alert, and keeping healthy blood sugar levels already within the normal range.*

When your commitments are scheduled back-to-back, prepare one of these 4 quick and healthy grab-and-go meals:

1. Pita Pocket Salad

Pita pockets are on of the ultimate grab-and-go meals! With the right ingredients on hand, you can make this satisfying sandwich in under three minutes! Here how:

  1. Open the pita into a pocket
  2. Stuff with fresh salad greens
  3. Throw on a lean source of protein, such as sliced chicken breast or tofu cubes
  4. Top with a healthy dressing, such as tzatziki, hummus, or guacamole

image-pgx-blog-point-201605022. Hard Boiled Eggs and Veggies

Eggs are a rich stash of nutrients, including protein, choline, iron, and vitamins A and D. When you hard boil them, you get a satisfying, portable meal item. Pair hardboiled eggs with fresh vegetable sticks, such as carrots and cucumbers, for added fiber, vitamins, and minerals.

3. Oatmeal Parfait Mason Jars

Oatmeal isn’t just for breakfast—although it sure makes a good one! MakBlog-PGX-20160407-Lister-4-Quick-&-Healthy-Meals-You-Can-Eat-on-the-Goe oatmeal one of your go-to grab-and-go meals by stocking your fridge with oatmeal parfait mason jars. Simply combine these ingredients in a bowl:

  • ¾ cup Greek yogurt
  • 1/3 cup rolled oats
  • 1 tbsp. chia or flax seeds
  • 2 tbsp. soy milk

Pour half into a jar, then top with 2/3 cup fresh or frozen berries, and the remaining oat mixture. Store in the refrigerator until you need a meal on-the-go.

 

image-pgx-blog-point-201605024. PGX Protein Shake

Protein drinks are one of the easiest ways to satisfy hunger while commuting or running errands in your vehicle. Try this recipe for Nut Butter Chocolate Smoothie. It’s made with **PGX® Satisfast™ Rich Chocolate, which contains natural source whey protein.

No matter where you eat, make sure all your meals supply enough protein and fiber to keep you full and on track.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

**Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

 

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

Two Amazing Stretches You’ll Fall in Love With

image-BLOG-PGX-Two Amazing Stretches You'll Fall in Love With-20160518(1)

Stretching is an important part of a cool down routine as during exercise, our muscles become fatigued and tighten. Here are two amazing stretches that can easily be incorporated into any post-exercise cool down:

image-pgx-blog-point-201605021. Hip Flexor Stretch

When you’re in a standing position, your hip flexors lift your leg to step up onto something. If you’re lying down, your hip flexors can lift your legs or lift your torso to sit you up. Your hip flexors are made up of muscles such as your iliopsoas (psoas muscle and iliacus).

Keep these flexors flexible to enjoy continued back health!

How to Stretch Your Hip Flexors:

Kneel on the floor (with legs bent), and rest your shins on the ground. Then, take one leg and lunge forward so that the leg is bent at a 90 degree angle. Ensure your knee is not going over your toes. Watch the below video below from

Watch the below video below from Sam Visnic on how stretch your hip flexors.

 

image-pgx-blog-point-201605022. Hamstring Stretch

The hamstrings are made up of three different muscles: biceps femoris, semitendinosus, and semimembranosus. This muscle group is generally known for knee flexion and hip extension. Tight hamstrings are a common discomfort.

How to Stretch Your Hamstrings

Note that you’ll need the help of a friend for this stretch!

Start by lying on the ground, legs straight. Lift one leg straight up, and with the help of a friend, have them hold your weight (so your leg can relax) and push gently until it is uncomfortable to go any further. You can hold this stretch for 45 seconds to 1 minute before switching legs.

Watch the below video by Expert Village on hamstring stretching.

 

Things to Keep in Mind

Studies have shown that static stretching before exercising may not be beneficial and can lead to injury. When you’re gearing up for a good stretching session, do it after your workout as part of your cool down, or before you’re getting ready for bed. As an added mental bonus, just 10 – 15 minutes of stretching will help to relax and calm your mind!

If you ever feel as though you have pulled or strained a muscle, remember not to stretch it. When you strain a muscle, you’ve likely over-extended it, so re-extending it with stretching will have a negative impact on your recovery.

According to fitness expert Peggy Hall, “Stretching increases your blood flow and circulation for a healthier body and sends oxygen to your brain for a clearer mind and sunnier moods.” [1]

References:

[1] Usigan, Ysolt. “6 Good Reasons You Need to Stretch.” Shape Magazine. N.p., n.d. Web. 09 Mar. 2016.

 

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

5 Killer Workout Snacks You Need to Try

image-PGX-BLOG-5 Killer Workout Snacks You Need to Try-20160512

Fuelling up before a workout can help you get the most out of your gym session, bike ride, or time on the running track. The right kind of pre-workout snacks can keep hunger and fatigue at bay so you can get through your workout. Smart snacking can also help minimize muscle soreness, support healthy immune function, and may even maximize muscle growth.*

image-pgx-blog-point-20160502Snacking is Not One-Size Fits All

What constitutes smart snacking is somewhat contentious, however, with athletes and trainers, and even dietitians and nutritionists quibbling over what’s best to eat before exercising. In part, this is because different types of exercise place different demands on the body and, thus, respond differently to whatever we eat beforehand. Additionally, every individual has their own quirks of digestion and metabolism, meaning that what works for one person might not have the same results for another.

The Basic Guidelines

Does this mean it’s anyone’s guess, then, as to what to eat before a workout? Well, not quite. There are some key tenets that do seem to apply across the board, such as:

  • Avoiding large amounts of fiber and dairy just before a workout
  • Choosing easily digestible carbohydrates (such as from fruit)
  • Including a little monounsaturated or polyunsaturated fat
  • Eating a snack containing some protein (but not too much)

These basic rules help to keep low blood sugar at bay, minimizing the likelihood of fatigue and poor exercise performance.

image-pgx-blog-point-20160502Fats and Protein

Healthy fats provide energy and can support a normal inflammatory response, which may help prevent muscle soreness post-workout.* Fats and protein assist in slowing digestion, helping to maintain a steady release of energy. Protein is needed for healthy immune function and to build and repair muscle tissue.*

Without further ado, here are 5 food combinations that are killer workout snacks:

1. Chia Pudding

Everyone loves chia pudding these days and no wonder. These little seeds are a source of healthy fats and protein and are versatile and delicious.

Mix half a cup of almond milk with 2 tablespoons of chia seeds in a Mason jar, then add a dash of maple syrup or a teaspoon of coconut sugar, shake it up and refrigerate overnight. Grab it on your way out the door to the gym in the morning for a quick burst of energy.

2. Whole Grain Toast with Peanut Butter and Blueberry Jam

Spread a tablespoon of peanut butter and a teaspoon of blueberry jam onto one slice of whole grain toast for a snack high in carbohydrates with antioxidants, a little bit of fat and a decent amount of protein to boot.

3. Banana with Almond Butter

Bananas are hands-down one of the best pre and post workout foods. They are convenient, delicious, readily available, and full of easily digestible carbohydrates and potassium (a vital electrolyte lost in sweat), as well as being a source of tryptophan which the body converts into serotonin, helping you to feel good about exercising!

Eat a tablespoon of almond butter with your banana for extra protein and healthy fats, as well as for additional calcium, which is needed for proper muscle contraction.

4. Walnuts and Beet Juice

Walnuts are an excellent source of protein, minerals, and essential fatty acids that can help support a healthy inflammatory response.* Eat eight or so walnuts along with a glass of beet juice before a workout – the nitrates in beets appear to support healthy oxygenation of muscles, helping to enhance performance and recovery, especially during intense physical activity (Breese et al., 2013; Jones et al., 2013).*

5. Raspberries, Avocados, and Spirulina or Cocoa

For a powerful antioxidant pre-workout smoothie, mix up half an avocado with a cup of almond milk, a cup of frozen raspberries and a tablespoon of high quality cocoa powder or spirulina. The avocado offers healthy fats to fuel your workout and maintain muscle health; the almond milk is a source of calcium and protein; the raspberries, cocoa powder, and spirulina have antioxidants that help stave off free radical damage associated with exercise; and spirulina has also been shown to help in endurance exercise (Lu et al., 2006).

Some other great food combos that are excellent snacks to eat an hour or so before a workout include:

  • Granola with almond milk and apple sauce OR banana slices
  • Mango smoothie with hemp milk and turmeric
  • Roasted salt and pepper chickpeas
  • Dates stuffed with almond butter
  • Cashew beet pate on a slice of toast

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References

Breese, B.C., McNarry, M.A., Marwood, S., et al. (2013). Beetroot juice supplementation speeds O2 uptake kinetics and improves exercise tolerance during severe-intensity exercise initiated from an elevated metabolic rate. Am J Physiol Regul Integr Comp Physiol, Dec 15;305(12):R1441-50.

Jones, A.M., Vanhatalo, A., & Bailey, S.J. (2013). Influence of dietary nitrate supplementation on exercise tolerance and performance. Nestle Nutr Inst Workshop Ser, 75:27-40.

Lu, H.K., Hsieh, C.C., Hsu, J.J., et al. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol, Sep;98(2):220-6.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)