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Perfecting Your Performance Fueling: Pre- and Post-Workout

You probably already know this, but your nutrition intake has a major influence upon your endurance, power and performance, protein synthesis, muscle growth, and recovery. Fueling your body before and after exercise can positively impact or negatively impair your exercise results. If your body is properly hydrated and fueled, the body is less stressed and thus better able to work harder, recover more quickly, and be ready to train again.

smoothie_orange_apple_health_vitamin_C_picHowever, you can’t just eat or drink anything. The fuel you ingest before a workout must be easy to digest and assimilate. Professional Iron Man and Tri-athlete Brendan Braizer informs us that too much protein can cause cramping so it’s not the fuel of choice to energize a workout. (Please note: caloric intake is not given—these requirements vary person to person!)


1 Hour of Intense Activity:choose fruits or other simple carbs such as:

  • Fructose: fruit sugars are great choices: bananas, mangos, papaya (alkaline forming), etc.
  • Glucose: can be used for immediate energy: medjool dates, dried fruits, etc.

Longer Duration (3 hrs or more):

  • 3 parts carb, 1 part protein, 1 part essential fatty acids (for example: raw vegan protein in a fresh fruits/veggies smoothie or power balls made with Earth Circle Organic Coconut oil)


Replenishing nutrients immediately after activity is imperative to aid in recovery as well as to fuel muscle growth! A post workout drink can consist of water with greens or two ounces of freshly squeezed juice mixed with six ounces water or fresh coconut water.

pineapple_picThe best snack to eat is a simple alkaline carb, ideally within the 15 minute window post exercise. Carbs are needed! A little easy to digest and assimilate alkaline protein is good too. A good ratio is one part protein to four parts carb (less fiber is better for quicker absorption). Enjoy banana cubes shaken or dipped into hemp, chia, or ground flax seeds. Papaya, Pineapple (Bromelain), Turmeric and Ginger are anti-inflammatory and so great to add to your snack or smoothie!

Milk is NOT an ideal choice as dairy causes inflammation and is a top food allergen. Check out Whitewashed by Joseph Keon for more info on the health issues of dairy.

Within the hour after working out you should eat a full spectrum meal: high quality alkaline protein, healthy fats, whole grain carbs, and fiber. These foods are needed to aid protein synthesis, expedite recovery, and help avoid delayed onset of muscle soreness! Choose raw, easy to digest and assimilate plant-based alkaline proteins, those that are rich in healthy fats and enzymes. My suggested protein powder is Sunwarrior as it’s raw, vegan, and alkalizing. It was also rated editor’s top choice by Natural News.


  1. Probiotics or Healthy bacteria: such as Lactobacillus Acidophilus and Bifidobacterium Bifidum. Food sources: include active raw or augmented yogurt (recommended for periodic use).
  2. Digestive Enzymes for a digestion aid. Food sources: bromelain, pineapple, papaya, fresh Ginger, and fermented foods such as miso.
  3. Multivitamins and Minerals Complex: full spectrum supplement derived from whole food sources.
  4. Phytochemicals – Food sources: garlic, leeks, onions, broccoli, cabbage, kale, carrots, yams, barley, wheat grass, and Sunwarrior Ormus Super Greens.
  5. Essential Fatty Acids: most particularly Omega 3s. Food sources: dark leafy greens, flax, walnut, hemp, pumpkin seeds, nuts, and oil. Be sure to supplement with quality oils such as Ruth’s hemp oil or Maison Orphee’s walnut oil.

Dragon Slayer Smoothie 2 large servings

A post workout power-house smoothie full of alkaline sustenance, anti-inflammatories, and antioxidant and immune boosting elements infused with recovery enhancers.


  • blueberries_green_leaf_pic1 banana, cubed and frozen (approx. 3/4 cup)
  • 1 cup fresh or frozen pineapple, cubed (contains bromelain, anti-inflammatory properties)
  • 1 cup frozen blueberries (antioxidant rich)
  • 1 leaf kale, roughly torn (approx. 1 cup)
  • 1 handful parsley leaves, roughly chopped (nutrient dense)
  • 1–2 teaspoons chia seeds, pre-soaked or ground (Omega 3, protein, calcium, and iron powerhouse)
  • ½ teaspoon cinnamon, ground (helps balance blood sugar levels)
  • 1 teaspoon fresh ginger, (immune boosting, digestion aid)
  • ½ to 1 teaspoon turmeric, fresh or dried
  • Pinch black pepper
  • ¾ to 1¼ cups water, coconut water, or non-dairy milk
  • 2 scoops Sunwarrior Warrior Blend protein powder
  • Fresh berries or coconut flakes to garnish

Optional Recovery Enhancers:

  • maca_an_ancient_superfood_image1 teaspoon maca powder (lowers cortisol levels and aids in recovery)
  • 1 teaspoon spirulina (mineral, electrolyte, and chlorophyll abundant)
  • 1 scant teaspoon hemp oil (rich in omega 3s)
  • 1 heaping teaspoon hemp seeds
  • 1 teaspoon acerola cherry vitamin C powder
  • ¼ cup buckwheat groats, cashews, or macadamia nuts, soaked overnight and drained
  • Pinch of Himalayan sea salt


Measure all of the ingredients including the recovery enhancers into your blender adding a few cubes of ice if you enjoy a thicker consistency. Blend on high speed until creamy smooth adding additional liquid if needed.

Pour into two tall glasses, garnish, and enjoy this nourishing post-workout recovery smoothie.

Recipe created by Teri Gentes; Permission required to republishResources/References:The Encyclopedia of Healing Foods – Michael Murray NDrnhttp://www.hps-online.comwww.wrc.netBrendan Braizer – The Thrive DietrnWeekday WondersrnFast and Fabulous Foods - Teri R GentesrnStaying Healthy with Nutrition - Elson Haas,rnMD The China Study - Dr T Colin CampbellrnEat to Live - Dr Joel FuhrmanrnWhitewashed – Dr Joseph Keonrnwww.veganbodybuilding.comFind the suggested products at quality health food stores or order on line at (use the discount code “teri” for 10%-15% off) or

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