Clean_Eating 2019-09-01

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Snacks to Keep You Fueled

What, when and how much you should eat before exercise depends on
the time of day you work out and whether you perform better on an
empty stomach or not — everyone is different. If you exercise early in
the morning, you may need a little glucose (such as half of a banana or our
Pre-Workout Cordyceps Charge-Up below), or you may not need anything
at all. And if you eat a nutritious lunch and afternoon snack, it’s likely
that you’ll have plenty of fuel for an afternoon or evening workout.

BEFORE
This smoothie is designed to promote energy using cordyceps, a natural
energy booster that can enhance athletic performance by increasing your
body’s supply of adenosine triphosphate (ATP), one of its primary sources
of energy during exercise.

Pre-Workout Cordyceps Charge-Up: In a blender, combine 1 cup milk,
½ frozen banana, 1 tbsp nut butter, 2 scoops collagen peptides and 1 tsp
cordyceps powder (TRY: Host Defense Cordyceps Powder) with ½ to 1 cup ice.

DURING
Skip the colorful sports drinks and
stick to water. However, if you’ll be
working out for more than an hour
and sweating a lot, then it will be
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your drink. Seek out pink Himalayan
sea salt, which contains more than
84 minerals and trace elements,
including calcium, magnesium,
iron and potassium.

Homemade Electrolyte Drink:
In a water bottle, combine 2 cups
cold filtered water (or 1 cup water
and 1 cup unsweetened coconut
water), juice of 1 lemon, juice of
½ orange and ¼ tsp pink sea salt;
shake until salt dissolves.

AFTER

Muscle recovery begins after your

workout is over, so try to consume

a combination of protein and

carbohydrate within 90 minutes

(don’t get too hung up on the timing,

though; it’s more about overall

daily protein intake). These energy

balls are a scrumptious option that

provides the nutrition you’ll need

while on the go.

Post-Workout Chocolate Mint

Energy Balls: To a food processor,

pulse together 12 pitted Medjool

dates, 3 tbsp collagen peptides,

2 tbsp nut butter, 1 tsp pure mint

extract, ½ cup cacao powder and

pinch salt until mixture is crumbly.

Add 1 tbsp milk. Roll into 1-tbsp

balls and place on a plate; chill

1 hour. Store covered in the fridge.

Makes 16 balls (4 per serving).

CHIPOTLE BISON CHILI

In a large pot or Dutch oven, heat

2 tbsp avocado oil. Add 1 yellow

onion, chopped, and 2 cups cubed

butternut squash; cook 5 minutes.

Add 2 cloves garlic, minced, and

1 lb ground bison; cook 5 minutes,

breaking up bison with a spoon.

Add ½ of a canned chipotle chile,

chopped, and 1 tbsp adobo sauce

(from can), 2 15-oz cans fire-

roasted diced tomatoes, 1 tsp

each ground cumin, chile powder

and smoked paprika, ½ tsp black

pepper and ¼ tsp salt; heat on low

for 45 minutes. Stir in 1 15-oz can

black beans, rinsed and drained;

cook 15 minutes more. Remove

from heat and stir in zest and juice

of 1 orange. (Makes 4 servings.)

Homemade

Electrolyte Drink

Post-

Workout

Chocolate

Mint Energy

Balls

Pre-Workout

Cordyceps Charge-Up

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