My fitness class is on Monday evenings at 7 pm and Saturdays at 11am so there’s plenty of time to feel rested and fuel appropriately. The energy in the room is high and everyone seems fully prepared for rotation of crunches, V-sits and planks (or “Ab Alley”) followed by burpees, mountain climbers and my all-time nemesis: push-ups. High intensity interval training takes all you have so afternoon and evening classes are great for me.
When we started our first Wednesday 6 am class a couple months ago, there was something missing…our zip. This team prefers to roll out of bed before the workout – for example, I get up at 5:30 for the 6am class. But doing tabata without having coffee, water, or breakfast feels terrible. I have never, ever been able to get up for a morning workout in my life but I’m committing to this one and I’m doing it. My classmates want to know: what is the best quick and healthy option that time of day so I can power through those squats and get on with my life? Read on for my tips PLUS a gigantic recipe roundup from fellow dietitians from around the country that will help you when you are fueling your early morning workouts:
There are some awesome workout snack posts out there; be sure to check out Steph at Grateful Grazer and her pre- and post-workout snacks for fueling fitness as well as Dietitian Debbie Dishes and her 10 Simple and Healthy Workout Snacks for more ideas. But first thing in the morning, I’m thinking a simple protein shake that could be blended in a quick minute or even be made the night before and put in the refrigerator. I have posted a simple recipe for a fast, easy shake, perfect for a very early morning workout on my recipe card below but I also asked some of my creative dietitian friends for their favorite simple smoothies for pre or post-workout and wanted to list them below for you.
Ultimate Dietitian Breakfast Smoothie Round-up!
And last but not least….(dietitians are SO creative),
Let me know what you think! I’d like to do an entire post specifically on protein powders to clear up some confusion but I put a little info in the notes o the recipe. Is that interesting to you? Be sure to sign up for my newsletter so you don’t miss it.
- 8 ounces unsweetened almond, soy or regular milk
- 1/2 frozen banana
- 1/4 cup frozen fruit of your choice (blueberry, strawberry, mango, peaches, pineapple)
- 1 handful of baby spinach or kale if desired
- 1 scoop protein powder (aim for 15-20 grams protein in one scoop)
- 1 teaspoon of almond or peanut butter
- *Add a teaspoon of vanilla extract or baking cocoa powder if desired for flavor
- Place all ingredients in a blender and pulse until smooth.
- Protein powder is tricky; I prefer plant-protein or ultra-filtered whey but read the labels carefully to avoid added sugar, sweeteners, color, flavor or preservatives. I often send people to Whole Foods or you can order on Amazon; try: Garden of Life RAW protein, Tera's Whey, NOW Foods organic whey, SunWarrior, Plant Fusion, or Vega Sport.