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.
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.
So what did I do?
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!
Pre-Workout Smoothie
Ingredients
- 1 scoop Ultima Replenisher Electrolytes: Lemonade flavor (see Notes)
- 1/2" nub ginger (unpeeled)
- 5 drops sucralose (I like EZ Sweetz)
- ¼ cup Kodiak Protein Oats (See Notes)
- 1 TB oat fiber
- 1 TB cacao powder (or unsweetened cocoa powder)
- ¼ cup plain, non-fat, unsweetened Greek yogurt (I like Fage 0%)
- ½ cup frozen blueberries
- ½ cup frozen cranberries (or frozen raspberries or strawberries)
- 1 cup fresh baby spinach (packed tightly in the measuring cup)
- 1 cup slaw blend (I use Marketside Super Blend from Walmart. See Notes.)
- 1 cup water
- ¾ cup ice
Equipment
Instructions
- Add all ingredients to your blender in the order listed, and blend until smooth.I use a Vitamix 5200 and it handles this heavy load no problem, but if you have a less powerful blender you may need to stop and scrape down the sides a few times. Adding more water a few tablespoons at a time will help as well.
Notes
It is important to use an electrolyte powder with a strong flavor to mask the harsh taste of the slaw blend (see below note). I like Ultima Replenisher Electrolytes in the Lemonade flavor because I can’t taste or smell the slaw blend at all.
Slaw blend: I use the Marketside Super Blend from Walmart which contains broccoli, cabbage, brussels sprouts, a little carrot, kohlrabi, and kale. “Super” is right!
What the heck are ‘protein oats’?? They’re a great combination of rolled oats and protein powder. If you can’t find them, just use regular oats and add some protein powder.
Caffeine: Do you like caffeine before your workout? Just use a caffeinated electrolyte powder!
Why no bananas? Well, mostly because I don’t like them in my smoothies, but if you do, go ahead and add some frozen banana slices. This will up the calories, but it also gives you extra carbs for more energy. Estimated Nutrition Per Serving
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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!
