The Perfect Pre-Workout Smoothie

Lately I’ve been using my rowing machine 5 days a week for 30 minutes (yay me!), but I noticed that later in the day I was getting quite tired. After doing some research, I discovered that I wasn’t getting enough carbs and electrolytes before my workout.

Low-Calorie Breakfast Smoothie

A fruit and spinach smoothie for weight loss.

Try this recipe…

Why add carbs like oatmeal?

First of all, carbs give you quick energy that can help motivate you to get started on your exercise routine. Secondly, your body stores glucose as glycogen, and during exercise your body taps into these glycogen reserves for sustained energy. This keeps you from pooping out in the middle of your workout. Consuming carbs before and during exercise can enhance performance, delay fatigue, and allow you to work out longer or at higher intensities. Finally, after a workout, carbs help replenish glycogen stores, aiding in recovery and preparing your body for future workouts.

Why supplement with electrolytes?

Electrolytes – like sodium, potassium, and magnesium – help regulate fluid balance in your body. Proper hydration is essential for optimal muscle function and energy levels. Electrolytes are also vital for nerve signal transmission: they help your muscles contract and relax. Low levels of electrolytes can lead to cramps, fatigue, and decreased performance. Certain electrolytes, like magnesium, are involved in energy production at the cellular level, aiding in the conversion of food into usable energy.

Why cranberries & blueberries?

I read a great article in the New York Times about cancer-fighting foods, and cranberries and blueberries sounded like a tasty, easy way to get the recommended 1/2 – 1 cup of berries a day.

Fleshy fruits like strawberries, blueberries, cranberries, pomegranates and black raspberries are packed with antioxidants like vitamin C and flavonoids that help protect cells from stress and DNA damage that can increase cancer risk. Plant compounds called anthocyanins give berries their colorful hues and anti-inflammatory heft; and reducing inflammation is important, because it “is a big driver of cancer.”

For the most anti-inflammatory benefits, aim for about one-half to one cup of fresh or frozen (and ideally organic) berries per day. [NYT]

Why this crazy vegetable slaw?

This same NYT article also recommended cruciferous vegetables, and I knew that I could easily fit them in my smoothie.

Cruciferous vegetables like broccoli, brussels sprouts, cauliflower and cabbage are rich sources of isothiocyanates, plant compounds that help our cells clear out toxins and repair themselves, which are crucial for cancer prevention.

Research suggests consuming more than four or five servings of cruciferous vegetables per week is associated with a reduced risk of cancer and other chronic conditions. [NYT]

A serving of raw vegetables is 1 cup, so this smoothie follows the above guidelines well.

What I did with all this information

I decided to modify my regular morning smoothie and turn it into a powerful pre-workout smoothie, and the results speak for themselves. I now have lots of energy during my workout as well as in the afternoon, and I feel great, because I’ve gotten in my daily exercise too!

I can tell the difference when I have this smoothie before a workout. My head is clearer, I have additional stamina, and my energy stays high all day. Give it a try and let me know if it works for you. Happy exercising!