A pre-exercise smoothie is a great way to make sure you build those muscles up and give them the opportunity to repair! A metabolism boost requires that repair and rebuild. Not all tummies
½ a frozen banana, sliced before freezing
1 dried dates
1 cup unsweetened almond milk
2 T raw almond butter
½ T ground flax
1 serving Chocolate Paleo or Plant Power protein
1/2 -1 tsp raw cacao nibs
Dump all ingredients into a blender. Blend and enjoy.
Flip: want less sugar? Omit the date and use stevia to taste
Flip: want to reduce fat for a higher intensity workout? eliminate the almond butter
Flip: a touchy stomach? Leave the ground flax out to reduce fiber for higher intensity workouts that jostle the gut more
Flip: opt for a more green than ripe banana to keep the sugar content low
How soon before you workout?
It really depends on your stomach. A liquid meal is much easier to digest. Even if you need a bit longer, 30 minutes should be fine. Headed to the gym? Have it before you leave. Working out at home? Have it before you change clothes and get set up. As far as the muscle benefits there’s no hard timing rules pre-exercise.
Why You’ll Love It: well taste for one! It’s a little like a peanut butter kiss without regrets. Second, the American College of Sports Medicine (ACSM) reports that for older adults taking in 20-25 grams of protein either before, 40 grams after, or both will help significantly improve muscle protein synthesis.
- Muscle protein synthesis decrease with age. However, after resistance training it is improved in older adults.
- 60-90 minutes after exercise is perfect timing to ingest clean protein
- Dairy doesn’t do most older adult bodies good. In fact about 90% of functional doctor’s patients and in my case personal training/health coaching clients over 50 feel dramatically better flipping dairy out for dairy substitutes. So avoid whey and casein containing proteins for Plant based (pea) or Paleo (hydro beef).
Why almond and not peanut butter?
Peanuts are a known allergen and commonly contain mold. Even if you don’t have an outright allergy, food sensitivities that fly under the radar can cause weight loss resistance and other issues. Substitute other nut butters or my favorite, sun butter (from sunflower seeds). Just read your label to avoid added sugar. Nutella is not your friend.
Try it? Send a picture or a comment! Love to know how it goes when you add this or use it before if you’ve never done a pre-exercise smoothie.