Workout Nutrition

This page will continue to be updated as we go!  Here are a few in varying categories to start with!

Post Workout Shakes:

Chocolate Almond:

  • 3 tablespoons almond butter
  • 1/4 cup coconut milk or more if you prefer thin
  • 2 teaspoons cocoa powder
  • 1/2 – 1 cup ice
  • 2-4 tablespoons water (or other liquid)

Calories: 519
Fat: 43.7 g
Carbs: 16.5 g
Protein: 26.0 g

Vanilla Berry:

  • 1/3 cup frozen berries
  • 1/4 cup coconut water or more
  • 1 scoop whey protein
  • 1/2 teaspoon vanilla
  • sprinkle of cinnamon or fresh mint

Calories: 177
Fat: 0.9 g
Carbs: 26.5 g
Protein: 17.9 g

Blueberry Kale:

  • 1/2 cup frozen blueberries
  • 1/4 cup coconut water
  • 1 stalk kale, chopped (stem removed). Kale is easiest to blend if you either boil it for 1-2 minutes or put it in the freezer for 30 minutes or so.
  • 1 scoop whey protein

Calories: 166
Fat: 1.8 g
Carbs: 22.8 g
Protein: 19.9 g

Post Workout Smoothies:

Berry Balanced Post Workout:

  • 1 cup of berries, either a mix or a solo berry (blueberry, strawberry, raspberry) supplies carbs as well as fiber, antioxidants, vitamins etc.
  •  ½ cup yogurt or more (low fat plain or vanilla, greek for a little more protein) try to get the kind with live active cultures for digestive health, supplies protein & fat
  • 1 tblsp of peanut butter (try one of the awesome Vermont Peanut Butter Co’s varieties) Protein & a touch of healthy fat supplied here.
  • 1 tblsp of fresh ground flax seed meal or flax seed oil (great source of fiber & omega 3 essential fatty acid…which is crucial for joint health to keep ya active!)
  • 1-2 cups (depending on how thick you like it..we like them thinner so we go with 2 cups) of grapefruit juice – a low glycemic index fruit (avoid other fruit juices as they are often full of sugar or high on the glycemic index) or substitute rice milk/almond milk/coconut milk…you can also do half and half with any of the above.
  • 1 scoop protein powder

Blend all of the above ingredients in a blender and enjoy!*

Miss Meggy’s Mouth Watering Post Workout Recharger:

  • 1 cup Coconut Water
  • 1 cup Coconut Milk
  • 1 Banana
  • 1 tblsp hemp seeds
  • 1 tblsp chia seeds
  • 1 scoop vanilla protein powder
  • 1/2 cup greek yogurt (plain or vanilla)

Again blend and enjoy!

The Alkaline Athlete:  this is a great one to balance out all the acid (in the form of lactic acid) we produce when working out so we can continue to workout more efficiently and effectively!

  • 2 cups of fresh spinach or swiss chard
  • 1/2 bunch of parsley
  • 1 apple
  • 1 pear
  • 1 banana
  • juice of 1 lime
  • 1 tablespoon of hemp/chia seeds
  • 2-3 cups water

Put all the ingredients in a blender  and blend!  (yes a blender vs a juicer…but also makes a great juice minus the banana and seeds)….keeping in mind that if done in a blender it won’t be totally smooth….but what in life really is!

Warming Cinnamon Chai Latte Smoothie: this mix is thrown together to help keep the metabolism rev’ed up post workout so you keep burning long after your workout…the spices in the chai and the cinnamon are working to do that (via theory of thermogenics) and the ice is doing the same but in the opposite way (making your body work hard to warm up in reaction to the cold)

  • 1-2 cups brewed chai tea (cold or cool)
  • 1/4 tsp cinnamon powder (also great for digestive health and balancing blood sugar)
  • 1 scoop vanilla protein powder
  • 1/2 cup vanilla greek yogurt (optional)
  • 4-6 ice cubes
  • Touch of honey if need be
  • 1 banana (optional if you want a warming cinnamon banana chai latte!)

Chocolate Berry Protein:

  • 2 1/2 cups water
  • 1/4 cup cacao powder
  • 2 tblsp hemp powder
  • 3 tblsp hemp seeds
  • 2 tsp maca powder
  • 1/4 cup cashews
  • 1 1/2 cups blueberries
  • 1 banana
  • 4 medjool dates
  • 2 cups ice (optional)


Homemade Electrolyte Replacement:

Electrolytes are important for active folks for many reasons….here are a few:

  • Help maintain hydration
  • Improve fluidity of muscle contraction (improve performance and diminished cramping)
  • Help properly metabolize carbs, proteins and fats

The main electrolytes to consider when needing to think replacement are:  sodium, potassium, calcium, magnesium and chloride.

  • Electrolytes are commonly found in coconut water, sports drinks, and many fruits and vegetables like avocados, bananas, dark leafy greens, sesame seeds, and sweet potatoes (as well as many others).

Guidelines for Replacement:…. highly individual!!

  • Replace if you are working out for greater than 2 hours….during and after
  • Read labels!  Choose Real food and real ingredients!
  • Avoid fructose and other artificial sweeteners…look for dextrose, glucose or maltodextrin
  • Look for sodium, potassium and ideally magnesium
  • Ideally look for an osmolality of 200-300 (some will tell you)
  • Are you looking for carbs and protein as well? Do you need them mid race?
  • Is the taste acceptable to you?? you have to want to use it….
  • Is it easy to use?

Simple Electrolyte Replacement:

  • 30ml (6 level tsp) of sugar
  • 2.5 ml (1/2 level tsp) of salt
  • dissolved into1 litre (4.25 Cups) of clean water

Lemon Electrolyte Drink

  • 1 quart of water
  • juice of 2-3 lemons (fresh is preferable, but I’ve also used 1/3 c. lemon juice concentrate in a pinch)….calcium, vit c, potassium, sodium, alkaline,
  • 1/4 c. raw honey (glucose)
  • 1/4-1/2 tsp. sea salt (not table salt – but unrefined sea salt)

I typically warm about 1/2 c. of the water and place it in the bottom of a quart-sized Mason jar.  Make sure it’s not hot water, but warm enough to help the honey and sea salt dissolve.  Mix the warm water with the honey and sea salt and until mostly disolved, and then add the lemon juice and remaining water to fill the top of the jar.  Mix thoroughly and there you go!

The Lip Twister – tart and sweet

  • 1/4 cup of lemon juice
  • 1/4 cup of lime juice
  • 1 teaspoon of salt
  • 1 whole squeezed orange (or one frozen can of orange juice)
  • 1 liter of water

Easy Sweet – not too sugary

  • 2 cups of coconut milk
  • 1 teaspoon of salt
  • 1 teaspoon of Stevia (natural sweetener) or honey
  • 1 liter of water

Mix It Up – use a blender

  • 2 bananas
  • 3 cups of coconut milk or 2 cups of strawberries
  • 1 cup of water and ice
  • 1 teaspoon of salt
  • Juice of 1/2 of a lemon

Fast and Dirty #1 – bare bones approach

  • 2 lemon halves squeezed into a glass
  • 2 orange halves added
  • Squirt of honey
  • Four shakes of salt
  • Fill the glass with water and gulp down

Fast and Dirty #2

  • 1 bottle or can of V8 vegetable juice (any flavor)
  • 1 cup of water
  • 1 cup of orange juice

Homemade Gels Etc for During the Workout or Big Race:

Home Sport Drink/Energy Gel Hybrid (courtesy of Mark Sisson)

  1. Slightly heat some coconut water (about one container’s worth) on the stove. Don’t let it get anywhere near simmering. Just let it get warm enough to melt the next three ingredients easily.
  2. Add a few dashes of sea salt, preferably one with high mineral content. Sea salt provides sodium, an important electrolyte, plus trace minerals. You’re going to be burning through a lot of it during the race.
  3. Add honey, preferably raw and from a local farm (remember, many store bought honey isn’t actually honey anymore).
  4. Add blackstrap molasses. Blackstrap molasses comes after the third boiling of sugar cane. It contains less sugar than either white sugar, brown sugar, regular molasses, or dark molasses, but far more minerals and electrolytes. See, sugar cane is a plant with roots that stretch deep into the soil to extract nutrients (some research suggests sugar cane roots may go down as far as six meters). Very few of those nutrients make it into white or brown sugar, and regular and dark molasses contain some, but it’s blackstrap molasses which gets the bulk of the minerals. So, when you add just a couple tablespoons of blackstrap molasses to your energy drink, you’re getting more than twice the potassium than a banana, more calcium than a cup of raw spinach, and almost 100 mg of magnesium.
  5. Mix it all together until everything melts and it’s a dark brown murky viscous fluid. I didn’t include specific amounts, but start with a couple tablespoons of each sweetener and the juice from one coconut (or one carton of coconut water).

Homebrew Power Goop

  • 7 and 1/3 tablespoons of honey
  • 3/4 teaspoons of blackstrap molasses
  • 1/10 teaspoons (just shy of 1/8 tsp) of table salt

Be sure to mix everything together well. It should make enough to fill a five-serving GU flask.

This recipe works nicely. You may see some bubbles on the surface, but that is just a natural occurrence of the molasses. Neither honey nor molasses needs to be refrigerated, so you can keep it in your pocket all day and even use it the following week. I probably wouldn’t go much past a week, but it should still be good.

Pineapple – Orange Chia Energy Gel

  • 1 oz chia seeds
  • 1 medium seedless orange
  • 8 oz pineapple
  • ¾ cup brown rice syrup
  • ½ oz dry fruit pectin
  • 1 serving electrolyte mix (above)

Mix the chia seeds with ⅜ cup of water. Stir until the chia gels thoroughly, then set aside.

Peel the orange, removing as much of the pith as possible. Combine the orange and the pineapple, including the juice, in a blender or food processor. Blend until smooth.

Combine ½ cup of the fruit mash with the hydrated chia. It’s normal to have extra fruit mash (I had ¾ cup left over). You can freeze it until you need to make another batch of gel.

Stir in the brown rice syrup, then slowly add the pectin. Finally, stir in the electrolyte mix.

Put the mixture in a small saucepan. Bring to a rolling boil over low to medium heat, stirring constantly. Let the mixture boil for 1 minute, then remove it from the heat and pour it directly into a sterilized ½ pint mason jar for storage.

Raw Lemon Lime sport Gel Recipe (from Thrive)


  • 4 dates (If dried dates, soak for a few hours)
  • 1/2 cup raw honey
  • 1 Tbsp lime zest
  • 2 tsp lemon zest
  • 1/2 tsp dulse (optional)
  • Sea salt to taste

Combine all the ingredients in a blender or small food processor until desired consistency is reached.  Put into plastic zip-lock bag or gel flask.  (You can see that in my sublime hatred of carrying heavy or bulky things with me on runs, I chose the former.  Just bite off a corner when you’re ready to eat it.)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s