Today we’re breaking down pre-workout fuel into 5 simple, easy to follow steps. Note: These are general guidelines. If you’re going out for a 3 hour run or 5 hour bike ride, your fuel needs will be different. I am speaking more to the 60-90 minute workout crowd.

Another thing to keep in mind when it comes to how much you eat and what you eat, is the time of day you’re getting your sweat on. If you’re up and ready to go for a 5:30 a.m. workout and you have no health concerns to speak of, it’s possible to workout in the fasted state. But, if you need something in your stomach because of a condition, or you get light-headed easily, preworkout fuel is a must. Intermittent fasting offers myriad benefits, but this is not my expertise, so I will leave that topic aside for now. Today our focus will be the tips and tricks for simple pre-workout recipes.

Pre-workout fuel tips simplified:

1. You don’t need much (and this often varies for each individual, do what feels best for you)
2. High-glycemic foods help for instant energy (dates are the best)
3. Hydration! H2O and electrolytes are key (add citrus and a little himalayan salt to your water, or try a nuun tab)
4. Nuts and seeds are a great source of healthy fats for sustained fuel (chia seeds, brazil nuts, almonds, and hemp hearts are all great sources of healthy fat, fiber and protein)
5. Check your mindset.

To fill your belly with healthy fats, carbohydrates, phytonutrients, and superfoods, check out this Sweetheart Smoothie Bowl. It’s loaded with so much goodness: berries, hemp, chia, turmeric, greens, almonds, and bananas. All of which work together to create a thriving, energized body.

This recipe is quite filling (it yields two servings), so keep that in mind if you prefer lighter fare.

SWEETHEART SMOOTIE BOWL

Vegan, Gluten Free

Recipe by Jentry Lee Hull

Yields 2 servings

SMOOTHIE INGREDIENTS

• 16 oz. plant milk (I used unsweetened Flax milk from Good Karma)
• 2 Tbsp. chia seeds
• 1 Tbsp. almond butter or nut butter of choice
• 1 scoop of your favorite (plant-based) protein powder, optional
• 1 tsp. ground turmeric or 1 thumb-sized piece fresh turmeric root, peeled
• 1 handful baby kale, spinach or other baby greens
• 2 large ripe bananas (1 for smoothie, 1 for garnish)
• Juice from 1 lemon
• 3 cups frozen berries
• 1 package frozen Pitaya/Dragon Fruit

OPTIONAL TOPPINGS

• Ezekiel Cereal
• Fresh/frozen berries
• Sliced Banana
• Fresh mint leaves
• Dates (pitted and chopped)

METHOD

• In a high-powered blender, combine smoothie ingredients (in order shown above). Blend until ingredients are smooth.
• Pour smoothie into serving bowls, add toppings and enjoy!

NOTES

• Use organic ingredients whenever possible, especially when it comes to berries.

For those healthy fats, protein, and complex carbohydrates, try this lighter pre-workout treat: Nut Butter + Apple Rice Cake.

NUT BUTTER + APPLE RICE CAKE

vegan, gluten-free, dairy-free

recipe by Jentry Lee Hull

INGREDIENTS

• 1 rice cake (Lundberg Family Farms)
• 1/2 Tbsp. nut butter (peanut, almond, cashew, sunflower seed, etc.)
• 1 granny smith apple (or your choice), cored and thinly sliced
• 1-2 tsp. hemp hearts

METHOD

• Spread nut butter on rice cake, top with sliced apples and hemp hearts. Enjoy!

For high-glycemic fuel + minerals (potassium and magnesium) and healthy fats, check out these Dates on a Log.

DATES ON A LOG

vegan, gluten-free, dairy-free

Recipe by Jentry Lee Hull

INGREDIENTS

• 1 or 2 celery stalks, rinsed and trimmed
• 1 Tbsp. unsalted almond butter
• 1 medjool date, pit removed and sliced
• optional add-ons
  • 1 granny smith apple, sliced
  • handful of blueberries

METHOD

• Spoon almond butter into prepared celery stalks. Top with sliced medjool date pieces.
• Garnish with apple slices and blueberries.
• Enjoy!

Hydrate with this Cucumber + Citrus H2O

CUCUMBER + CITRUS H2O

H2O INGREDIENTS

• 1 large glass cold, filtered H2O
• 1 cucumber, sliced
• 1 lemon, ½ sliced into wedges/½ thinly sliced
• 1 orange, ½ sliced into wedges/½ thinly sliced
• fresh rosemary
• fresh mint
• fresh basil

H2O DIRECTIONS

• Scrub and rinse the cucumber, lemon and orange under warm water.
• Slice fruit and combine in a large glass or metal water bottle with cold, filtered water, ice (optional), and fresh herbs.
• Note, I squeeze the juice from the lemon/orange wedges to make the water extra citrusy. Then add the slices for additional flavor and color.
• Enjoy all day and refresh with new fruit/herbs as you drink.

And, above all: Mindset. After you nourish your body, take a moment to nourish your mind. This can be an especially helpful tool on days when you don’t “feel like working out”. Set those feelings aside. They are just little roadblocks. Get your head in a space where you remember how awesome you feel when you’re done with a great workout, and go for it.

Cheers,

Coach Jentry