It is so important to fuel your body with proper nutrition both pre and post workout, for both energy and recovery!   The best choice is a combination of protein and a complex carbohydrate to provide lasting energy and refuel your muscles.   

Try this nutritious breakfast either before or after your next morning SWEAT session!  



This oatmeal is a perfect combination of complex carbs, protein, and healthy fat.  It is low in sugar since the banana provides a healthy all-natural sweetener! 

-½ cup dry oats
-Add~1/2 to 1 cup unsweetened Almond milk (depending on desired consistency) - mix well

-Optional for increased sweetness and protein- stir in 1/4 scoop of vanilla or banana protein powder
-Add ½ large ripe banana- microwave 2 minutes.  Banana will caramelize and act as a sweetener!   Mix well and let cool!  
-Optional: sprinkle with cinnamon or try a healthy fat topping for loads of flavor!  Ex: 2 Tbsp. of almonds or walnuts, or 1-2 Tbsp. of almond butter or peanut butter!  ENJOY

Here are a few reasons why the carb/protein combo is so important:  

The combination of protein and a complex carb will slow digestion to provide lasting energy and sustained endurance during your workout.

Carbohydrates are your primary energy source - without your morning carbs your body will break down your hard earned muscle for fuel.    

After a workout carbs help facilitate the delivery of protein into your muscles for proper recovery, and replete your energy stores.  

When a carb is eaten alone, a quick rise in blood sugar can occur, which can lead to increased hunger, cravings, and then fatigue.  The combo of protein with a carb helps to stabilize your blood sugar to avoid these symptoms! 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach