What Should You Eat Before Your Workout?

The answer depends on two factors: your overall diet and how intense your workout is. If you eat small, balanced meals every few hours while you’re awake, you don’t really need a pre-workout meal strategy. Your body should have ample fuel to get you through any workout around an hour or less (longer workouts have specific needs).

However, if you go longer than 3 hours without eating, you should determine your needs based on a few things. First, how hard is your workout? Easy aerobics and other work where your heart rate doesn’t exceed 140/150 bpm (easy yoga, slow jogging, cycling, hiking, etc.) don’t use a lot of fuel (blood sugar and its back-up, glycogen) and can be done effectively on a fairly empty tank. Good hydration (water, water, water) should be all the fuel you need.

What Should You Eat Before Your Workout

Harder workouts have an anaerobic interval component which burns your limited stores of glycogen. Your body stores glycogen until you need it, but when your diet is very lean, you will almost certainly deplete these stores before the end of your workout if you haven’t eaten in a while. This condition, called “bonking,” causes your performance to instantaneously plummet.

Here are some options & general rules to avoid the dreaded “bonk.” Pick the one that best suits your day.

3 hours prior to a workout: Eat a well-rounded, light meal. As long as it’s not too many calories (more than 500-ish), most of it will be turned into fuel by the time you begin. Almost any of my meal plans fit this mold, as you have ample time to digest.

2 hours prior: Eat a light snack that’s mainly carbohydrates (4 parts carbs to 1 part protein with little fat will ensure there’s time to convert it into glycogen). Energy foods, like granola with yogurt and fruit, are ideal.

1 hour prior: Eat very light, no more than 200 or so calories at around a 4:1 carb to protein ratio. Low-fat, plain yogurt with a little fresh fruit thrown in is ideal. Any extra protein and fat will hinder your workout. It’s similar to the 2 hours prior snack, but since your body can only convert 200 to 300 calories into energy in a given hour you’ll want to keep the portions smaller.

Less than 1 hour: Try not to eat during the last hour before your workout. If you haven’t eaten in hours, liquid fuels, like juice, or easily digestible carbs, like half of a banana, will digest fast enough to help you during the later stages of the workout when your glycogen would otherwise run out. This is also a good time for targeting caffeine intake for ergogenic benefit.

Pumpkin Chili Recipe

The Fall season never fails to bring out everyone’s love for PUMPKIN! Pair it with belly-warming chili in this GUILT FREE vegetarian dish that has only 96 calories per serving!


Pumpkin Chili

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 8 servings, about 1½ cups each

1 tsp. olive oil
1 medium onion, chopped
1 medium red bell pepper, chopped
1 medium carrot, sliced
2 cloves garlic, finely chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 Tbsp. chili powder
½ tsp. ground cumin
2 cups low-sodium organic vegetable broth
1 (14.5-oz) can diced tomatoes
1 (15-oz.) can kidney beans, drained, rinsed
½ cup pure pumpkin puree
4 cups cubed raw pumpkin (½-inch cubes)
8 Tbsp. nonfat plain Greek yogurt (optional)
2 Tbsp. chopped fresh Italian parsley (for garnish; optional)

1. Heat oil in large saucepan over medium-high heat.
2. Add onion, bell pepper, and carrot; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Season with salt and pepper if desired.
5. Add chili powder, cumin, broth, tomatoes, beans, and pumpkin; cook, stirring occasionally, for 15 to 20 minutes.
6. Add pumpkin; cook, stirring occasionally, for 10 to 15 minutes or until pumpkin is soft.
7. Top each serving with 1 Tbsp. yogurt and a sprinkle of parsley if desired.

Nutrition Facts (per Serving):
Calories: 96
Fat: 1g
Carbohydrate: 18g (Fiber: 4g; Sugars: 6g)
Protein: 5g

Celebrate National Coffee Day with Shakeology!

You’re having the best dream… You are on a relaxing beach with not a care in the world. The waves are crashing in the distance and the weather is perfect and suddenly—BEEP BEEP BEEP. Your trusty alarm goes off and it’s up and at ‘em. But it’s not just another day…. Today is September 29th—and more importantly to the java lovers—it’s National Coffee Day! Get in on the celebration – without the extra calories – with one of these Shakeology recipes below…


Mocha Chiller

1 scoop Chocolate Shakeology
1 c. cold-brewed coffee
(add 1 tsp. pure almond extract to make an Almond Mocha Chiller)

Almond Latte

1 scoop Chocolate Vegan Shakeology
½ c. unsweetened almond milk
½ c. cold-brewed coffee


Iced Mocha

1 scoop Vanilla Shakeology
1 c. cold-brewed coffee
½ c. unsweetened almond milk
1 tsp. unsweetened cocoa powder

Minty Mocha Chiller

1 scoop Chocolate Shakeology
½ c. cold-brewed coffee
½ tsp. peppermint extract
½ c. almond milk


Thai Iced Coffee

1 scoop Chocolate Vegan Shakeology
1 c. strong cold-brewed coffee
½ tsp. cardamom
½ tsp. pure almond extract

Vanilla Latte

1 scoop Vanilla Shakeology
1 c. cold coffee
½ c. unsweetened vanilla almond milk
1 tsp. pure maple syrup

Remember: for the best rich and frosty shake experience, use a blender and add ice to these Shakeology recipes. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets. Enjoy!

Arugula Salad with Peaches and Mozzarella Recipe

Yum! Sweet, fresh peaches are the star of this salad. Take this recipe to the next level by grilling the peaches first (Slice peaches in half and remove the pit, brush the cut side lightly with olive oil and place cut-side down on a grill for a few minutes, just long enough to leave grill marks.).

Arugula Salad with Peaches & Mozzarella

Arugula Salad with Peaches and Mozzarella

Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

8 cups arugula (or mixed salad greens)
2 medium ripe peaches, sliced
1 oz. fresh mozzarella cheese, thickly sliced
1 Tbsp. extra-virgin olive oil
3 Tbsp. balsamic vinegar

1. Place arugula on a large serving plate.
2. Top with peaches and cheese.
3. Drizzle salad evenly with oil and vinegar.
4. Serve. Best when enjoyed immediately!

Blackberry Spinach Salad Recipe

Did you know blackberries have one of the highest antioxidant levels of all fruits, and their seeds are packed with fiber?!? Mix them into this salad for a tasty & powerful lunch!

Blackberry Spinach Salad

Blackberry Spinach Salad

Yield: 4 servings

3 Tbsp. white balsamic vinegar
1 tsp. raw honey
1 Tbsp. finely chopped shallot
1 Tbsp. extra-virgin olive oil
8 cups fresh baby spinach
1 cup fresh blackberries
2 Tbsp. crumbled feta cheese
¼ cup slivered almonds

1. Combine vinegar, honey, and shallot in a small bowl; whisk to blend.
2. Slowly add oil, whisking continuously, until blended. Set aside.
3. Combine spinach, blackberries, cheese, and almonds in a large serving bowl; toss gently to blend.
4. Drizzle salad evenly with dressing; toss gently to blend.
5. Enjoy immediately!

Vanilla Protein Pancakes Recipe

Happy Tasty Tuesday! Wanted to share my very favorite brunch recipe with you this morning! 

Vanilla Protein Pancakes

1 Scoop Vanilla Shakeology
1/2 Cup Oats (Blended � or 1/4 Cup Oat Flour)
1 tsp Baking Powder
1 Egg White
1/4 Cup Plain Nonfat Greek Yogurt
1 TB Unsweetened Coconut Milk (or milk of choice)

Blend oats in a blender or magic bullet. Stir dry ingredients together. Add wet ingredients and mix well (batter will be thick). Heat pan on medium heat. Spray with nonstick spray and slowly spoon or ladle batter into pan. Cook time will vary… mine took about a minute and 30 seconds before I flipped them. Top with fruit, Greek yogurt, pure maple syrup or whatever your little clean eating heart desires!!!

Super Berry Shake Recipe

Who plans to start tomorrow morning off with a delicious shake?!? Have a few cashews & a few berries laying around? Here’s a super easy recipe!

Super Berry Shake

Super Berry Shake
– Blend a handful of cashews to create cashew flour
– 1 scoop of Strawberry Shakeology
– Add 1 cup water
– Add handful of blueberries, raspberries, and blackberries
– Add ice (to taste)
– Blend & enjoy!

Watermelon and Feta Salad Recipe

This refreshing watermelon and feta salad is a great addition to any meal this summer! Only 172 calories per serving.
Watermelon and Feta Salad Recipe

Watermelon & Feta Salad

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about 1 cup each

1. Combine oil, lemon juice, salt, pepper, and hot sauce (if desired) in a medium bowl; whisk to blend. Set aside.
2. Combine watermelon, cheese, onion, and mint in a large serving bowl.
3. Drizzle with dressing; toss gently to blend.