Good nutrition is critical to getting results from a fitness program. As the Fitness Commander has explained before, nutrient timing is equally as important as simply eating clean when it comes to getting lean. Eating the right mix of macronutrients at the wrong time can get in the way of both fat loss and muscle gain. To keep your body moving in the right direction, remember two things: First, dietary fat in the blood stream within 60-90 minutes of a workout is your enemy — even good fats like salad dressing, avocados and nut butters. All of these choices are acceptable at meal time and bed time, but stick to carbs and proteins alone both before and after hitting the gym. Second, in order to refuel your body after a workout, keep the carb to protein ratio in your post workout shake or meal to 2:1 or 3:1 in favor of carbohydrates. In addition to using the protein to repair the body following rigorous exercise, the body will use the additional carbs to drive glycogen back into the muscle cells allowing you to regain your energy stores faster.
Sound confusing? Worry not! The Fitness Commander has collected and developed a menu of delicious shake recipes and divided them into two categories to make eating right a no-brainer. Use the Pre and Post Workout Shake recipes below at any time of day: breakfast, lunch, dinner, and/or pre and post workout. The carb to protein ratio in all of these recipes conforms to the 2:1 or 3:1 ratio rule, and the absence of significant dietary fat in these shakes makes them safe to consume before and after exercise. The meal replacement shake recipes, on the other hand, would be best consumed at any time of day other than that 60-90 minute window that lies on either side of your workout. Eat up and enjoy, and if you are looking for a source through which to purchase the AdvoCare products that serve as a base for these delicious recipes, give me a shout at kindra@battlereadyfitness.com. Happy Eating!
ADVOCARE PRE & POST WORKOUT SHAKE RECIPES
Cherry Almond Cheesecake
8 ounces cold water
1 AdvoCare Vanilla Meal Replacement Shake
1 c Frozen Pitted Cherries
½ t Almond Extract
Combine all of the above in a blender and process until smooth. Enjoy.
323 Calories, 25.6 g protein, 50.5 g carbohydrate, 3.3 g fat.
*Recipe modified from the “Amaretto Cherry” AdvoCare shake recipe published by Chanda Bush, AdvoCare Advisor from Arkansas.
Pina Colada
8 ounces cold water
1 AdvoCare Vanilla Meal Replacement Shake
½ c Canned Crushed Pineapple
½ t Coconut Extract
1 c Ice
Combine all of the above in a blender and process until smooth. Enjoy.
332 Calories, 24.75 g protein, 53 g carbohydrate, 3.2 g fat.
Orange Creamsicle
1 AdvoCare Meal Replacement Shake
2.5 ounces Frozen Orange Juice Concentrate
1 c Ice
Combine all of the above in a blender and process until smooth. Enjoy.
332 Calories, 25.6 g protein, 51 g carbohydrate, 3.2 g fat.
Banana Cream Pie
2 Scoops AdvoCare Vanilla Muscle Gain
1 Ripe Medium Banana (4.2 oz)
8 Vanilla Wafer Cookies
1 c Ice
Combine all of the above in a blender and process until smooth. Enjoy.
375 Calories, 27.3 g protein, 53 g carbohydrate, 7.4 g fat.
Very Berry Post Workout Recovery Shake
1 AdvoCare Vanilla Meal Replacement Shake
¾ Frozen Mixed Berries
1 scoop AdvoCare Rehydrate
Combine all of the above in a blender and process until smooth. Enjoy.
330 Calories, 24 g protein, 52 g carbohydrate, 3 g fat.
Tropicana
2 Scoops Vanilla Muscle Gain
1 Ripe Medium Banana (4.2 oz)
½ c Canned Crushed Pineapple
2.5 ounces Frozen Orange Juice Concentrate
1 c Ice
Combine all of the above in a blender and process until smooth. Enjoy.
459 Calories, 28.65 g protein, 87 g carbohydrate, 2.8 g fat.
Strawberry Banana
2 Scoops Vanilla Muscle Gain
1 Ripe Medium Banana (4.2 oz)
1.5 c Frozen Strawberries
Combine all of the above in a blender and process until smooth. Enjoy.
311 Calories, 27.2 g protein, 51.1 g carbohydrate, 2.6 g fat.
ADVOCARE MEAL REPLACEMENT SHAKE RECIPES
Peanut Butter Cup
2 Scoops Chocolate Muscle Gain
1 Ripe Banana (4.2 oz)
¼ c Creamy Organic Peanut Butter
Combine all of the above in a blender and process until smooth. Enjoy.
614 Calories, 42.4 g protein, 43.6 g carbohydrate, 34.4 g fat.
*Recipe modified from the “Reese’s Peanut Butter” AdvoCare Shake Recipe originally published by Up Stretch Pilates Studio in Pittsburgh, Pennsylvania.
Peanut Butter & Jelly
1 AdvoCare Vanilla Meal Replacement Shake
1.5 c Frozen Strawberries
2 T Organic Creamy Peanut Butter
Combine all of the above in a blender and process until smooth. Enjoy.
486 Calories, 32.9 g protein, 50.3 g carbohydrate, 19.2 g fat.
Tags: AdvoCare, Diet, Exercise, fat loss, fitness, nutrition, protein shake, recipe
