Spiced Pear Smoothie To Fuel Your Workout
Spiced Pear Smoothie To Fuel Your Workout
Your body is your vehicle, so it’s important to fuel your engine to keep it running when you work out. Without needed fuel, you risk driving your car on empty. You’ll be weaker and feel more tired, you won’t be as fast in your workout, and even worse, you’ll be tempted to quit before you’re done. Gasp!
And if a strenuous workout is on your horizon, particularly one with heavy strength training or high-intensity movements, you don’t want to work out on an empty tank. Doing so can defeat the purpose of your workout since it puts your body at risk of breaking down your lean muscle cells for fuel.
Not to mention, if you don’t fuel up, you may feel lightheaded, dizzy, or nauseated which can increase your risk of injury.
What do you need?
The American College of Sports Medicine recommends: “Adequate food and fluid should be consumed before, during, and after exercise to help maximize exercise performance, and improve recovery time.”
Does that mean you should down a chalky protein shake before your workout? Not necessarily. The satisfying, antioxidant-rich spiced pear smoothie I’ll share with you can help you power up for your workout.
The portability of a smoothie makes it ideal if you’re on the go as it’s easy enough to keep cold in an insulated tumbler. Plus, smoothies can give you a boost of energy without making you feel overly full.
Benefits of Pears
Carbs equal energy and pears provide the easily digestible kind that quickly converts to fuel for your body. This is just what you need to help you power through a strenuous workout.
Also, studies show the vitamin C and fiber found in pears can help boost the immune system. Good news because immunity levels can dip after a workout.
In addition to carbs, it’s a good idea to consume some protein before your workout to support muscle repair, especially if you are doing weight training. The almond milk in this recipe provides just enough protein without slowing down your digestion.
When should you eat it?
A common recommendation is to eat 30 minutes to an hour before exercise to give your body enough time to digest the food. I personally like to eat protein and healthy fats to fuel me for a workout and protein good muscle recovery.
Play with the sweetness to find what makes you happy. The recipe calls for maple syrup, but you can substitute with raw honey or 1-2 teaspoons of stevia to taste. If you add protein powder, you will not need any extra sweetener.
I recommend you make it fresh, but if you want to save time, prep all the ingredients the night before, add them to your blender container, then blend the next day.
Spiced Pear Smoothie
Prep Time: 5 minutes
- 1 large ripe pear, peeled and cored
- 1 cup of washed and dried kale or spinach (optional)
- 2 scoops of vanilla protein powder -optional (I prefer Standard Process Veg-E Pro Complete)
- 1/2 cup unsweetened vanilla almond milk
- 1/4 cup unsweetened plain low-fat Greek yogurt
- 1/8 teaspoon ground ginger
- 1/8 teaspoon ground cardamom
- 1 tablespoon hemp seed
- Pinch of cinnamon
- 1/8 teaspoon orange zest
- 1/2 teaspoon pure maple syrup (optional)
- 1 cup of ice cubes
1. In a blender, combine ingredients and blend on high until smooth.
2. Add ice and continue to blend to a smooth consistency.
3. Pour into a glass and enjoy!
Being mindful of fueling up for a workout can go a long way to help you see fitness gains. So give this spiced pear smoothie a try when you want to prepare your body for a strenuous workout and improve your performance during exercise.
Do you have a pre-workout recipe or tip to share? Include it in the comments!
Be Well & Thrive!
With Love & In Health,
Sarah Outlaw, MH, MSACN
To work with me as your Nutritionist, I am currently taking virtual clients. Apply to work with me here.
- 3. https://healthyeating.sfgate.com/list-slowrelease-carbohydrate-foods-1677.html
- 4. https://www.health.harvard.edu/mens-health/carbohydrates-in-your-diet-its-the-quality-that-counts
Sarah is a wife, mom of 5, horse farm owner at Outlaw Acres Iowa, and real food blogger at Real Food Outlaws. She is also a Master Herbalist and owns 90210 Organics, an Eco-boutique and Apothecary. She holds a Master’s Degree in Applied Clinical Nutrition from New York Chiropractic College and is a Clinical/Functional Nutritionist and Advanced Nutrition Response Testing™ Practitioner at Natural Health Improvement Center of Des Moines, and owns Natural Health Improvement Center of South Jersey. You can often find her barefoot in the garden (or kitchen), or rummaging through a refrigerator (not necessarily her own).