Rocket Fuel, Tart cherry energy elixir + GIVEAWAY

This post is sponsored by the Cherry Marketing Institute.

I’m always looking for ways to improve my workout fuel game. Back in the day, I’d head out for a long run the night after a few cocktails, skip breakfast, and wonder why I hit a wall at mile 6. I’d feel frustrated that I couldn’t lift heavier weights for my deadlifts. And, I couldn’t understand why my energy was hit or miss while teaching classes. Finally, I started to dig in and learn about sports nutrition, and was shocked to see how much proper fuel positively affected my workout experience.

I fell in love with the sports chews and gels, and found that many of my favorite store-bought workout fuel items could easily be made at home using healthy ingredients. Here’s something I made recently, using one of my favorite recovery tools: Montmorency tart cherry juice.

IMG 4303

Here are some of the benefits of this delicious little fruit:

Montmorency tart cherries have a high amount of anthocyanins, which are beautiful in color and have been demonstrated to protect the body against inflammation and various diseases. You can check out more of the benefits here. You can find tart cherries in frozen, dried fruit, capsule, and juice form.

To be effective, some sports nutritionists suggest using Montmorency tart cherry juice as a “precovery” drink.

All of the exercise-related studies have had athletes drink Montmorency tart cherry juice or consume tart cherries in other forms at least several days or a week prior to an event – as well as the day of and after. Soreness after a workout is caused by a combination of inflammation, muscle damage and oxidative stress – and researchers suggest the natural compounds in Montmorency tart cherries, including anthocyanins, may help with all three when consumed prior to working out, as well as after. 

IMG 4311

This little energy elixir is modeled after the energy gel you’ll find in the pouches at sporting good stores. The best part: it uses ingredients you may already have on hand and has the added benefits of tart cherry juice!

Other benefits:

Salt: electrolyte replenishment

Honey: carb replenishment (energy!). Increased energy can lead to increased performance! It’s also antibacterial and can boost the immune systems

Blackstrap molasses: vitamins and minerals, including iron, calcium, magnesium, B6, and selenium

It’s a delicious mix of tart and sweet, with a slight kick of salt, following a sweaty workout.  You can store it in little sport gel bottles or even reusable baby food pouches.

Here’s the recipe if you’d like to give it a try!

Tart Cherry

My friends at Tart Cherries sent me a new cookbook with lots of healthy recipes you can make at home to support your active lifestyle: Rocket Fuel. The author, Matt Kadey, is a Registered Dietitian and has created a cookbook packed with amazing recipes and new cooking ideas. I can’t wait to implement many of these in my rotation! All whole ingredients and super easy to make.

IMG 0352

Here’s what you’ll find within the pages of Rocket Fuel:

126 recipe ideas for power-packed foods, snacks, and light meals including bowls, puddings, wraps, sandwiches, bites, balls, squares, bars, drinks, patties, cakes, stacks, drinks, smoothies, shakes, soups, muffins, sliders, pies, rolls, DIY energy shots, and all-natural sports drinks

33 Before, 43 During, and 50 After Exercise recipes

79 dairy free, 85 gluten free, 76 vegetarian, and 33 paleo-friendly recipes

Smart-yet-simple sports nutrition guidelines for before, during, and after exercise

Complete nutrition facts for every recipe

I also love that he really breaks down sports nutrition into a format that’s easy to understand and follow. I can’t wait to share it with a lucky reader friend!

Tart Cherries kindly offered a copy for a lucky winner, and I’d also like to share one of my latest fitness faves: a Fitbit Alta. I’ve been using it for about a month now to encourage activity throughout the day, track my sleep, and it’s my favorite Fitbit because of the smaller, sleek design.

Alta

Enter via the widget below! The lucky winner will be announced Tuesday morning.

a Rafflecopter giveaway

 

I’ll see ya later today with Friday Faves!

xoxo

Gina

Post Navigation:

263 Comments

  1. Becca on May 27, 2016 at 9:37 am

    Sweet potato before and Greek yogurt after.

  2. Becca on May 27, 2016 at 9:37 am

    I follow on instagram

  3. Megan on May 27, 2016 at 9:38 am

    I work out first thing in the morning so I typically don’t eat before. After, I refuel with a healthy breakfast with protein, carbs, and fat

  4. Mo on May 27, 2016 at 9:38 am

    YUM! Cherry is the best.

  5. K on May 27, 2016 at 9:42 am

    Greek yogurt (plain) and fruit — either grapes or cherries 🙂

  6. K on May 27, 2016 at 9:43 am

    I follow on IG

  7. Emily Waitz on May 27, 2016 at 9:43 am

    I definitely need to try this!

  8. Amber on May 27, 2016 at 9:47 am

    I like following a workout with a protein shake mixed with fruit and greens.

  9. Taylor on May 27, 2016 at 9:49 am

    I will have to try this! My favorite postworkout fuel is a protein smoothie with lots of greens and some fruit!

  10. Kim Foster on May 27, 2016 at 9:50 am

    I would love a fitbit! I do a lot of walking at my work, so it would be nice to see how many steps I actually can rack up in a day!

  11. Mag on May 27, 2016 at 9:50 am

    I’m on insta!

  12. Mag on May 27, 2016 at 9:53 am

    I usually hit up Trader Joe’s right after I am at the gym since it’s in walking distance. I have never really thought a bunch about pre/post nutrition for my workouts until I grabbed a single-source coconut water a couple weeks ago while shopping. I go from exhausted and sore to energetic and alert in under five minutes after sipping on the coconut water. I’m guessing it’s the potassium?

  13. Mag on May 27, 2016 at 9:54 am

    I follow on instagram!

  14. Kristy E. on May 27, 2016 at 9:56 am

    I love an avocado, greens and coconut milk smoothie after.

  15. Melissa on May 27, 2016 at 9:56 am

    Rice cake with pb and milk!

  16. Kristy E. on May 27, 2016 at 9:57 am

    I follow on Instagram!

  17. Stephanie on May 27, 2016 at 10:03 am

    I usually do a banana pre workout and a shake/smoothie after the gym.

  18. Georgina on May 27, 2016 at 10:03 am

    I love dates pre-workout for a quick boost…simple & delicious!

  19. Lauren on May 27, 2016 at 10:04 am

    I follow on instagram!

  20. Lauren on May 27, 2016 at 10:06 am

    Interesting I definitely don’t fuel properly and it is something I’ve been looking into more recently.

  21. Allison on May 27, 2016 at 10:07 am

    I’m still a fan of a banana before working out.

  22. Allison on May 27, 2016 at 10:07 am

    Follow on instagram

  23. Kat on May 27, 2016 at 10:11 am

    looks very interesting!

  24. Anne Schrum on May 27, 2016 at 10:14 am

    Toast with peanutbutter and banana for me!

  25. Anne Schrum on May 27, 2016 at 10:14 am

    I follow in Instagram too!

  26. kate on May 27, 2016 at 10:18 am

    I have always wanted to try a fitbit!!!

  27. Tanya on May 27, 2016 at 10:19 am

    I love almond butter stuffed into a date right before I work out!

  28. Sarah on May 27, 2016 at 10:21 am

    I need to figure out a better recovery snack since I am usually chasing my kids immediately following my workouts. I usually eat breakfast (toast with peanut butter and banana slices, or toast and eggs) before my workout.

  29. Julie on May 27, 2016 at 10:25 am

    I will oftentimes pop an energy ball (or 2… hard to stop at 1!) before a workout for a little boost & something in my tummy (but not so much that I get a tummyache). The ones I make have oats, honey, pb, flaxseed, chia seeds & choc chips. 🙂 Thanks for the awesome giveaway!

  30. Cristina on May 27, 2016 at 10:27 am

    I’m pretty boring, I like an apple before and gatorade and water afterwards.

  31. Julia @ Drops of Jules on May 27, 2016 at 10:32 am

    I’m simple! I go for a nice and easy banana for workout. Thank you for hosting! 🙂

  32. Jacquelyn on May 27, 2016 at 10:37 am

    I truly need to start fueling before my early workout sessions! I’m up at 5am and at the gym around 5:30..its so hard to eat so early but I think it would help me step up my game a little 😉

  33. Stephanie on May 27, 2016 at 10:39 am

    I like a protein bar and an apple or some siggi’s yogurt and granola.

  34. Sara S on May 27, 2016 at 10:40 am

    Always a little caffeine before workouts…I work out super early (think 4:45 AM!!!) before the kids get up so I need a little something to get me going!

  35. Sara M on May 27, 2016 at 10:42 am

    Chocolate milk or a smoothie.

  36. Ashley v on May 27, 2016 at 10:46 am

    I work in a school so I’m now off for the summer-back to morning workouts for me!!

  37. Ashley v on May 27, 2016 at 10:47 am

    I follow on Instagram.

  38. Mama on May 27, 2016 at 10:48 am

    I like a banana with pb post workout!!

  39. Kristen M on May 27, 2016 at 10:48 am

    I workout in the mornings and love to follow up with a breakfast of sweet potatoes, kale, and eggs.

  40. Amanda on May 27, 2016 at 10:56 am

    I also work out early in the AM, but try to have protein like eggs, or PB pretty soon after!

  41. Charlsie N on May 27, 2016 at 11:00 am

    right now I am loving an apple and peanut butter as a preworkout meal.

  42. Karen on May 27, 2016 at 11:03 am

    I grew up in MI and love eating cherries! The Alta would be an amazing prize. Crossing my fingers!!

  43. Phoebe on May 27, 2016 at 11:03 am

    I like to follow my am workouts with breakfast… Usually 2 eggs & some sautéed veggies and some cheese.

  44. Crystal on May 27, 2016 at 11:10 am

    I love a protein smoothie after a workout!

  45. Melissa on May 27, 2016 at 11:13 am

    Yogurt is one of my favourite post-work out foods!

  46. Melissa on May 27, 2016 at 11:15 am

    I follow on IG!

  47. Christine T on May 27, 2016 at 11:20 am

    My favourite pre-workout snack: half banana + nut butter. Gives me a great boost of energy
    Post-workout: fruit protein smoothie with maple water. Yum!

  48. Kel on May 27, 2016 at 11:22 am

    I have wanted to try tart cherry juice. I make egg cups (baked eggs with cheese and ham) — and eat one right after a long run.

  49. Aaliyah on May 27, 2016 at 11:25 am

    Pre – Peanut butter toast; post – strawberry milk

  50. Sara on May 27, 2016 at 11:31 am

    This post is crazy timely b/c I just picked up a bottle of organic tart cherry juice to drink after my harder weight workouts. I hadn’t thought about using it before as well!

Leave a Comment





This site uses Akismet to reduce spam. Learn how your comment data is processed.