A Very Berry Yogurt

Increase Your Anti-Oxidant Intake with Berries

Start your day with simple ingredients full of anti-oxidants, fiber and vitamin C. Ideal as a breakfast or a snack between your workouts. Berries in general, and especially strawberries are higher fiber fruits. They support your healthy digestion and increase your satiety.

What Could I Eat Before A Workout?

Create your own yogurt blend by mixing a yogurt of your choice with berries. This will give you a perfect combination of lean protein and healthy carbohydrates. Depending of the type of yogurt used, you get up to 17g of protein and around 10g of carbohydrates per cup (eg. Non-fat Greek Yogurt plain) – all without any added sugars.

Eat More Yogurt And Fruits

What Do I Need For A Longer Training?

To fuel for a longer session, add a cup of low fat/ low-sugar granola, oatmeal or brown rice. Some extra 20-40g of carbohydrates will make sure you do not get empty too early into the workout.

Ramp Up Your Whole Grain Intake with Oatmeal

How About Adding Some Nuts?

You might want to top it off with some almonds, walnuts or seeds for extra protein and healthy fats. Use smaller amounts pre-workout, and save the rest for your post-workout recovery fueling.

How Early Do I Need To Eat?

To avoid any discomfort in your gut, make sure you have plenty of time before your last solid meal and the start of your ride or run (2-3 hrs). Sip on water between your last meal and your workout session.

Strawberries Are Higher Fiber Fruits

-) 1 Cup Strawberries
-) 1 Cup Blueberries
-) 1 Cup Yogurt
Ideally fat-free, unsweetened Greek Yogurt. For a vegan/ low FOD-MAP version use Almond Milk yogurt.


-) 1/4 Cup Ground Walnuts

Enjoy Your Delicious Blend!

Blend the yogurt, fruits and nuts with a food blender until you create a smooth parfait.

Refrigerate any left-overs and enjoy them after your workout!

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