2 Perfect Pre-Workout Recipes for Every Exercise Routine

Whether you’re a master of the breaststroke at the neighborhood pool, the captain of your local pickleball club, or a devout believer in the benefits of a long walk, one thing is essential before any great workout: The right fuel. A pre-workout snack is as important as warming up or stretching before you push yourself, but what’s the best way to fuel yourself for a productive exercise routine? To find out, we went straight to Denise Austin — the fitness expert, author, and columnist — to ask what we should be nibbling on before lacing up our sneakers.

When it comes to timing, to get the best out of your workout, Austin says you should consider snacking about 30 minutes before you get started. She’s not alone with this recommendation: The Mayo Clinic also endorses the importance of snacking and getting hydrated before a workout.

“The right pre-workout food will give you the energy and strength that you need to perform,” Austin says. Of course, you don’t want to eat too large of a snack or choose a food that’s not nutrient-dense because then you may get the opposite of the desired effect: Instead of feeling strong and energetic, you might end up feeling slow and lethargic. Not an ideal outcome for the final match of that Canadian doubles tournament you’ve been working toward all season.

Yes, that means you’ll want to skip the fried chips and grab something more nutritionally efficient. Austin says the ultimate pre-workout snack is something that’s easily digested, easy to make, and protein-packed. (Protein aids in muscle growth, improves strength, and assists with post-exercise recovery, according to studies.) Ideally, your snack should include a heart-healthy supplement called cocoa flavanols — and here’s why.

Why are cocoa flavanols a good pre-workout snack?

“Cocoa flavanols are great for your cardiovascular health,” Austin says. “They also help improve vascular function.” Specifically, they help increase blood flow throughout your body, which is always important but becomes particularly helpful in relation to exercise. Increased blood flow means your organs, muscles and tissues are getting more nutrients and oxygen, so it should be easier for you to play your best game.”

“In many studies, cocoa flavanols have been shown to help retain healthy cholesterol levels, boost your natural nitric oxide production and improve blood flow to the brain and heart,” Austin adds. “Lastly, they can help keep arteries flexible, and even retain healthy blood pressure levels — and at 67 years old, that’s extremely important for me.”

Luckily, it’s not hard to incorporate these heart-healthy supplements into your pre-workout routine. In fact, Austin’s got you covered with her personal favorite recipes, both of which can be assembled quickly — so you can get to the gym or start crushing it on the court much more quickly.

CocoaVia Protein Balls Recipe

Ingredients:

•  ½ cup old-fashioned rolled oats
• 2 tbsp natural peanut butter
• 1 tsp honey
• 1 scoop CocoaVia Cardio Health Powder Dark Chocolate Flavor

Directions:

1. Combine ingredients in a bowl.

2. Mix by using a little arm muscle!

3. Form into 2-3 inch balls

4. Let the balls sit in a covered container in the fridge or freezer for ½ hour to 1 hour. Then enjoy!

CocoaVia Protein Smoothie Recipe

Ingredients:

• 1/2 cup of your favorite milk
• 1 scoop of CocoaVia Cardio Health Powder
• 1 scoop of your favorite vanilla protein powder
• 1/2 cup plain Greek yogurt (or yogurt of choice)
• 1/2 cup berries or your favorite fruit! (except bananas)

Directions:

1. Put all ingredients into your blender.

2. Blend and enjoy!

The information provided on this site isn’t intended as medical advice, and shouldn’t replace professional medical treatment. Consult your doctor with any serious health concerns.The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease. Denise Austin is a paid partner of CocoaVia.