Sep 30, 2016Pre-Workout Probiotic Smoothie
Before hitting the track, field, or court, athletes often consume pre-training fuel to give their bodies sufficient energy and nutrient sources during their workout. However, I’ve worked with a number of athletes who experience acute stomach distress and reflux when they eat right before practice.
Probiotics can be a great solution to soothe gastrointestinal discomfort. When probiotics are present in the gut, acute nausea and reflux are reduced while food transit time is increased, allowing foods and nutrients to more efficiently leave the stomach and become useful to the body.
With my clients, I often recommend drinking a probiotic smoothie before any workout exceeding two hours. Here are the ingredients for one of my favorite options:
• 1 small banana
• 1 cup frozen or fresh berries
• 1 tablespoon chia seeds
• 1/2 cup to 1 cup of plain Greek yogurt
• 1 to 2 tablespoons of organic honey
• 1/2 tablespoon of organic coconut oil
• Water or ice for desired consistency.
This smoothie delivers many nutrients that can sustain an athlete during a training session. For starters, yogurt offers quick probiotics and long-lasting protein, and the coconut oil provides special fatty acids called medium-chain triglycerides, which act as an energy source in cells. The fruit, chia seeds, and honey deliver needed long-lasting carbohydrates for energy, natural enzymes to improve digestion, fiber (prebiotics) that acts as a food source for probiotics, and antioxidants to keep cells healthy and repair damage brought on by the extra oxygen reactions during training. Many athletes I’ve worked with have found the smoothie is a great energy source that doesn’t cause the stomach distress or fullness of many pre-workout meals.
