Nutrition & Exercise Part 2: Applications Lab

pre-exercise meal

Pre-exercise smoothie, coming right up!

I’m going to take this whole lab applications idea and run with it. For every Nutrition and Exercise blog post, I promise to do an applications post to help you with ideas on how to apply the information to real-life.

So in Nutrition & Exercise Part 2 we talked about pre-exercise nutrition. The number one takeaway from that post was: Carbohydrates.

So here you go – a carbohydrate-rich smoothie recipe, perfect for a pre-exercise meal.

Lindsey’s Morning Smoothie

pre workout smoothie

I take 2 cups of the power greens (this is a mix of kale, spinach, and swiss chard) and add 1 medium banana, 1/2 cup frozen blueberries, 3ish strawberries, 1 tbsp of chia seeds and 1/2 cup of the unsweetened almond milk. I throw it all into the Vitamix and voila – breakfast!

Note that this photo is showing more than the recipe calls for. I was making 2 smoothies (I’m so nice I make my husband breakfast 😉 My military man prefers a different flavor, so I add a tablespoon of powdered peanut butter – The protein and flavor of peanut butter without the fat!

Overall, this recipe yields 272 calories and that’s fantastic. 51 grams of carbohydrates, 8 gm of protein and < 6 gm of fat (note that all 6 grams come from UNsaturated fats – the good ones!). Add another 25 calories, 2 grams of carbohydrates and 3 grams of protein if you use the powdered peanut butter.

Not only does this smoothie taste good (I promise, it does!) but it keeps me full until lunch time. Snacking is a bad habit and this way, I’m not tempted.

Smoothie recipes are so much fun because you can literally change anything in it! Not fond of bananas? Try adding a low-fat greek yogurt to help keep the creamy flavor. Want to boost your Omega 3 fatty acid intake? Try adding flaxseeds along with the chia seeds. You can add/subtract anything to help get it to how you want it to taste.

What is your favorite breakfast or pre-exercise meal/snack? Please share! If you need more smoothie recipes, please check out the Pinterest page.

smoothie