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.

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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. 

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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.

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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.


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!



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  1. paige c on May 27, 2016 at 7:36 pm

    I love to have plantains and pb before workouts! Afterwards I try to get in a meal or have some sort of bar

  2. Jen on May 27, 2016 at 9:43 pm

    i love rolling up some deli meat with avocado slices and cucumber sticks post-workout while i figure out what else i want to eat! 🙂

  3. Jen on May 27, 2016 at 9:45 pm

    i also follow you on instagram! 🙂

  4. Annie B on May 27, 2016 at 9:50 pm

    I love roasted sweet potatoes pre or post workout! Such a yummy, clean carb source. 🙂

  5. melissa on May 27, 2016 at 10:09 pm

    i follow u on IG!

  6. melissa on May 27, 2016 at 10:10 pm

    my favorite pre is b12 powder; post is the TIU protein powder & almond milk!

  7. Lindsay on May 28, 2016 at 12:48 am

    I wouldn’t say I have a specific pre-workout fuel. But best post-workout fuel is definitely “real” food. I love my oatmeal and greek yogurt.

  8. Karen on May 28, 2016 at 2:32 am

    I enjoy a good glass of cold milk – plain after a hard run

  9. Sarah on May 28, 2016 at 3:14 am

    PB and banana!! Always!

  10. Sarah on May 28, 2016 at 3:14 am

    I follow you on IG! @selizabeth89

  11. Cara's Healthy Cravings on May 28, 2016 at 3:53 am

    My post workout nourishment lately has been drinking a fresh coconut, I find it to be the most refreshing drink and you get the bonus of eating all the yummy coconut meat at the end 🙂

  12. Sarah fo fo on May 28, 2016 at 3:55 am

    Luna bar or banana pre or post!

  13. Sara on May 28, 2016 at 4:23 am

    This sounds delish. I also like to have chocolate milk after a hard workout!

  14. Abby on May 28, 2016 at 4:24 am

    I love to eat a banana before I run!

  15. Ines on May 28, 2016 at 5:59 am

    Usually I workout on an empty stomach but afterwards I always have a vegan protein recovery smoothie.

  16. Rachel Martin on May 28, 2016 at 6:08 am

    I always use my phone to track my steps, but I don’t always have my phone on me! It’s time for a tracker!

  17. Jillian on May 28, 2016 at 6:50 am

    Pre workout, I love Picky Bars! So excited that they sell them at Trader Joe’s now!! And post workout I love a good quinoa and kale salad! And frozen banana + dark chocolate covered cocoa nibs for dessert!

  18. Jillian on May 28, 2016 at 6:52 am

    I also follow you on instagram!

  19. Michelle on May 28, 2016 at 7:01 am

    A smoothie always sounds so delicious! Whatever frozen fruit I have with some almond milk and almond butter!

  20. Becki @ Bites 'n Brews on May 28, 2016 at 7:37 am

    I love cooling down with a spinach smoothie full of frozen berries and lime!

  21. Corinne on May 28, 2016 at 8:21 am

    I love a healthy smoothie 🙂

  22. Shari M on May 28, 2016 at 10:57 am

    I love spark and some trail mix! But I need to work on my options 🙂

  23. Leah on May 28, 2016 at 6:07 pm

    Coffee as a pre workout and occasionally some bcaa after with half a banana

  24. Laura on May 28, 2016 at 6:14 pm

    Peanut butter and banana! Also already a follower on Instagram.

  25. reid on May 28, 2016 at 6:32 pm

    My favorite pre-workout snack is a banana and my favorite post-workout snack is chocolate milk!

  26. Lindsay on May 28, 2016 at 7:55 pm

    i’ve been rey bad about proper nutrition after runs … but the other day i had cottage cheese with dry roasted almonds mixed in and it was delish.

  27. Tiffany on May 28, 2016 at 10:08 pm

    ah i’ve been wanting a fitbit forever! love the look of the new alta.

  28. Erin on May 28, 2016 at 10:58 pm

    I’ve been interested in the Fitbit Alta!

  29. Erin on May 28, 2016 at 10:58 pm

    I also follow in IG!

  30. jessica on May 29, 2016 at 8:33 am

    I’m boring – I work out in the morning so usually I just eat breakfast or a banana if I’m running out of time.

  31. jessica on May 29, 2016 at 8:34 am

    Follow you on the insta!!!

  32. Elle on May 29, 2016 at 11:13 am

    I like Premier Protein shakes for after.

  33. Elena on May 29, 2016 at 12:42 pm

    Post workout I have overnight oats or a green smoothie, often with protein powder, as it’s my breakfast

  34. Sarah on May 29, 2016 at 1:56 pm

    Green smoothie.

  35. Loreen on May 29, 2016 at 2:23 pm

    I love eggs after a workout. Either for a meal or a hard boiled egg for a quick snack

  36. Loreen on May 29, 2016 at 2:24 pm

    I also follow you on IG

  37. Karen on May 29, 2016 at 3:08 pm

    Oatmeal is my go-to easy on my belly and delish!

  38. Liz on May 29, 2016 at 3:17 pm

    The book looks awesome

  39. Liz on May 29, 2016 at 3:17 pm

    I follow on Instagram too!

  40. Audra D on May 29, 2016 at 6:23 pm

    I love my post workout green smoothie with a scoop of peanut butter on top 🙂

  41. Lisa Ponto on May 29, 2016 at 6:25 pm

    Post-workout smoothie with fruit, protein powder and almond milk!

  42. Lisa F on May 29, 2016 at 6:28 pm

    I’m always looking for healthy things like this, and am going to try it out! Off to the grocery store! 🙂

  43. Alycia on May 29, 2016 at 8:04 pm

    String cheese is always my go to!

  44. Kim Henrichs on May 30, 2016 at 5:19 am

    Love a smoothie with powdered peanut butter and flax.

  45. Stacey on May 30, 2016 at 5:22 am

    Pb, banana, honey, wg toast is the bomb!!!

  46. Chelsea on May 30, 2016 at 5:40 am

    My go-to pre-long run meal is toast with peanut butter and banana – love it!

  47. Chelsea on May 30, 2016 at 5:41 am

    And I follow you on Instagram of course!

  48. Karla Hudson on May 30, 2016 at 5:44 am

    Peanut butter sandwich and water!

  49. Karlie on May 30, 2016 at 6:50 am

    Fruit and almonds are always easy on my belly and give me energy!

  50. Karlie on May 30, 2016 at 6:51 am

    Following on insta!

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