Think about it: A sports car still functions with regular old unleaded gas—but it won’t run as optimally or as long. Likewise, “would you expect to get to your destination if the tank was on empty?” says Jordan Maruz R.D., coordinator of nutrition and team dietitian for the San Francisco 49ers.
Here are Fitzeri10 meals and snacks Guide that’ll pave the way for gains, whether you train in the gym or on the road.
1. Plain Greek yogurt with berries and granola
“The berries and garnola provide quick-digesting carbs to fuel your workout, and the Greek yogurt provides ample protein to prevent some of that muscle breakdown,” Mazur says. Look for a granola that contains nuts, seeds, and wholesome carbs (like oats, amaranth, quinoa, and/or millet). Try to find carb sources sweetened with coconut oil, dried figs, and/or vanilla; you want to keep sugar to a medium. Same goes for the yogurt: Stick to plain rather than fruit flavors.
2. Whole-fruit smoothie
“Fruit provides simple sugars that are easy to digest,” Mazur says. “They’re your body’s preferred source of energy for high-intensity workouts.” Check out our smoothie for combinations that suit your preferences. Try whirling together banana, peanut butter , oats, flaxseeds, and almond milk . Alternatively, go with half an avocado, Frozen Berries, banana, and almond milk
3. High-protein oatmeal and blueberries
If you’re always running late, whip up these blueberry-almond overnight oats Almond butter, chia seeds, and oats, especially, “provide sustained energy for longer workouts,” Mazur says. This recipe also gets a protein punch thanks to plain Greek yogurt and oats (vanilla or unflavored). “A scoop of protein powder adds amino acids to aid your muscles that are breaking down.” honeyOpens a New Window
4. Banana with peanut butter and honey
“Bananas are mother nature’s power bar: They’re loaded with simple carbs for fuel and potassium, which helps with optimal nerve and muscle function,” Mazur says. Top one off with a serving of peanut butter—or any other nut butter you like. (Just try to stick to the recommended 2Tbsp serving size.) If you want a little sweetness, drizzle a bit of honeyOpens a New Window . It’ll release slow, steady levels of glucose into your bloodstream—great for grueling WODs and endurance workouts when your body can start using muscle glycogen as fuel if it doesn’t have enough readily available carbs.
5. Apple with almond butter and raisins
“Dried fruit, like raisins, can be a good source of natural simple sugar,” Mazur says. The small amount of fiber in the apples and raisins, plus the monounsaturated fats in the almond butterOpens a New Window ., will curb your hunger without filling you up—ideal if you aren’t too hungry in the morning.
7. DIY sports drink
“Nix the artificial colors and ingredients often found in commercially available sports drinks,” Mazur says. “Just blend water, freshly squeezed citrus juices, sea salt (sodium chloride) and you have your own carb- and electrolyte-rich blend.”
8. Homemade granola bar
By making homemade granola bars, you can “fuel your body for a lot less money,” Mazur says. All it takes is a little prep work. Try these three protein bars , you can easily make homeOpens a New Window .. Stick to ancient grains, wholesome carbs, seeds, and a little dried fruit.
9. Low-fat cottage cheese and dried apricots
Cottage cheese is a power-packed breakfast (or snack) that contains healthy amounts of casein and whey protein. Casein is a slow-digesting protein that fuels your muscles for hours, helping them grow and recover; whey is a bodybuilding essential that helps bulk muscle and burn fat. Add dried apricotsOpens a New Window . to a serving of cottage cheese: The combo of protein and carbs is low in fat and fiber, which can sometimes cause belly bloat.
10. Peanut butter and jelly sandwich
“This all-American pre-workout snack is easy, cheap, and a portable source of protein and carbs,” Mazur says. Use whole-wheat bread and natural nut butterOpens a New Window ., if possible.
They provide a powerful pump without too much caffeine, and while it is unflavored, that small flaw can easily be remedied by simply mixing it with your favorite juice or drink.
Pure Pump is a good choice for anyone looking to add a little bit of boost to their workout without overdoing it with the stimulants.
It works ideally for both men and women, and for those reasons, it is the clear winner today.