Pre & Post Workout Shakes

What to eat before you go to the gym and what to have right after you do exercise, usually are the questions that most fitness people ask.

If you’re one of those people, there’s no need to worry. I will tell you two recipes what a qualified Nutritionist recommended to me. I loved it and the benefits are amazing.

What’s preferred by the professionals is that your pre and post workout options should have essential nutrients for performance and recovery of the body.

Before working out you need to make sure you have enough energy in your body, which can be gained from carbohydrates. And after a workout you should have something for muscle recovery, which you can get from proteins.

So I called this: The Drink of Champions or Blood of Life Juice. The Beetroot Juice. A recent study proves how beneficial this drink can be for endurance athletes.

Nutrients in Beets

Beets are a healthful, low-calorie addition to an athlete’s diet. A 78-gram serving of cooked beets contains only 35 calories and no fat or cholesterol, according to the Centers for Disease Control and Prevention. It has 2 grams of fiber and 8 grams of carbohydrate, of which 7 grams is sugar. This serving size contributes 6 percent of the daily value of vitamin C for a 2,000-calorie diet. Beets are also rich in the B vitamins niacin, pyridoxine and pantothenic acid and contain potassium, magnesium, iron and manganese.

Advantage of Beets

Beets are rich in nitrates. Dietary nitrates (found in veggies like celery, spinach, arugula, lettuces, and beets) convert in the body to nitric oxide. Nitric oxide relaxes blood vessels, which is said to increase blood flow to working muscles. Increased blood flow means less fatigue, more endurance, and enhanced performance, whether you’re trying out that new gym class or hanging out in the squat rack trying to pad out the seat of your Lululemons. Beet juice has even been proven to lower blood pressure.
So, how about add some juice in your pre workout meal?

Pre workout Shake

Put in a blender:

  • 1 Raw Beetroot.
  • Half a peach.
  • 100ml of cold green tea.
  • 1 teaspoon of coconut oil.
  • Some mint leaves.

You will feel the difference in your workouts with this power shake.


To consume the protein to recover your muscle after your workout I would suggest include spinach

Here is the recipe of an amazing post workout shake:

Put in a blender:

  • One big slice of Pineapple
  • Half a mango
  • Half an apple
  • 1 Cup of spinach
  • 1 scoop of vegan rice protein
  • A bit of amaranth
  • 200ml of Water

Try these two wonderful shakes and let me know the results guys.


  • author's avatar

    By: Amanda Branco

    My name is Amanda Branco and I help people achieve their dream bodies! Whether you’re training for a competition, looking to lose weight, bulk up or get defined, I can make it happen!

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Hi, what do you use to make your juices? Do you recommend anything ?

Amanda Branco

Hi Aneta,

Thank you for your comment. I use a Nutri Blast Blender. There are many blenders out there of similar benefit, such as NutriBullet. Take a look online, maybe Amazon, and see what you like. Most of them will do the job just fine! 🙂


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