Pina Colada Punch
Need a preworkout pick-me-up? This shake will have you ready to take on the gym
1 small banana
1/4 cup chopped pineapple
1 cup unsweetened vanilla almond milk
1/2 scoop vanilla whey protein isolate
1/2 scoop vanilla soy protein isolate
Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important because it can prevent bloating and indigestion before and during your workout, and assists in protein utilization. Meanwhile, the potassium will help stave off muscle cramps.
>> Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around workouts to boost size and strength gains since testosterone is not in abundant supply.
>> Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is the fastest way to get a heap of protein to your muscles, and drinking it preworkout ensures it’s there when your muscles need it for energy and to prevent muscle breakdown.
Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also easy to digest, and full of potassium and vitamin c, which are vital for proper muscle function. Plus, potassium can boost your metabolism.
>> Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in magnesium, manganese, selenium, and vitamins D and e. Almond milk is also low in fat and lactose-free, making it a great alternative to cow’s milk.
Nutrition Facts: 260 calories, 28 g protein, 32 g carbs, 4 g fat