When you think prep and recovery, stretching likely comes to mind. But what you’re putting into your body is just as important. How many times have you thought, “I’ll just grab a quick juice after my workout,” or relied on a granola bar to satisfy your hunger? It’s like stretching when you haven’t warmed up your muscles – it just doesn’t get the job done. Juices and bars are a quick fix but there are many better options to fuel your workout routine. 

Pre-Workout: Fuel Up

We all want to have maximum performance at the gym. When you’re not preparing and recovering properly, your body won’t have the energy to perform at it’s best. A pre-workout snack should consist of proteins and easily digestible carbs, so you stay energized. No pre-workout fuel is like the “low battery” sign popping up on your phone – survival mode.

Post-Workout: Recharge Your Battery

Whether you hit up a spin class or yoga session, you are going to need to recharge those muscles so they can get stronger. Your body needs to replenish the nutrients and recover through the right food intake.

Be sure to recharge with plenty of protein and some form of carbohydrate within 20-60 minutes after exercising. This will help the damaged muscle fibers recover faster.

Don’t have time to meal prep nutrient-rich snacks and meals? We totally get it. Convenience is key for most of us when it comes to making healthy food your lifestyle and making options that are optimal for your muscles is time-consuming.

Our latest healthy lifestyle obsession is – Freshii – a fast food restaurant on a mission to make healthy food convenient and affordable for everyone.

Freshii’s menu is packed with nutritious, delicious, and energizing options. Our favorite pre-workout snacks are the Energii Bites and Coconut Chia Pudding. Try them before hitting the gym – they all combine easily digestible carbs for a quick fuel boost and healthy source of proteins to initiate muscle recovery.

Sometimes, the only thing getting us through the workout is thinking about how we will recharge after. Three of our favorite Freshii meals to fuel up with post-workout are the Umamii Salad, Oaxaca Bowl, and the Metaboost Salad.

See all about these energy hacks below:

  • Energii Bites: Natural peanut butter (power source of protein), oats (healthy carbs), shredded coconut, honey, and chocolate chips (just yum).
  • Coconut Chia Pudding: chia seeds (great source of omega 3’s), coconut milk, honey, shredded coconut, fresh fruit (healthy carbs).
  • Umamii: Plant-based power-house salad with kale, brown rice, avocado, edamame, mushrooms, cucumber, cabbage, carrots, hemp seeds, ginger miso dressing.
  • Metaboost: They don’t call it metabolism boosting for nothing – spinach, kale & field greens, goat cheese, mango, almonds, carrots, edamame, and balsamic vinaigrette. Add your protein choice to help your muscles recover.  
  • Oaxaca: Looking for a heartier option? This brown rice-based bowl is just as nutritious with kale, avocado, beet slaw, black beans, corn, salsa fresca, crispy wontons, lime wedge, and spicy yogurt sauce.

Find Freshii Miami Beach at 1669 Collins Ave, Miami Beach, FL 33139

or visit www.freshii.com.