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Make Your Pre And Post Workout A Smooth(ie) Transition

January 23rd, 2020 | 1 min. read

By Jen Azevedo

The Sports Nutrition industry is a $35 Billion a year enterprise and growing.

BCAAs, AAKG, MSM and a host of newly-invented supplements have created a whole new alphabet, not to mention confusion. But whether a seasoned pro or gym infant, everyone is searching for that boost or edge to increase performance workout. The truth is supplements, alone, are not going to generate super-human strength. But a recipe of smart, easily digestible pre and post workout goodies can prove the difference between an okay training day, and a great one.


A "Pre" workout meal is just that-- a drink or snack taken BEFORE a training session. This provides the necessary energy and fuel your body will require to work at peak performance. The window for this meal is 1-2 hours prior to a scheduled workout, allowing the body time to properly digest and reap its nutritional rewards. Oatmeal, fruit, even a peanut butter and jelly sandwich, will convert carbs into blood glucose levels that help drive success.


Protein, protein and more protein! Replenishing lost nutrients is critical to recovery-- and doing so with quick turnaround is key. No more than 30 minutes should pass before the body receives its necessary dose of aminos and restoration nutrients. Smoothies packed with whey-protein, peanut butter, low-fat milk and fruit is an ideal post-recovery drink. Turkey, eggs and low-fat chocolate milk are also great post-workout items.

The Paseo Club Eatery, located at The Paseo Club in Valencia, CA offers a full range of pre and post workout options. Food & Beverage Director, Kelly Davis, offers up two mainstay signature recipes:

Peanut Butter/Oatmeal Energy Bites (Pre-Workout)

  • 1 Cup Oats
  • 1/3 Cup Honey
  • ½ Cup Peanut Butter
  • Almonds, Peanuts, M&M’s and Craisins to your liking
  • Mix all together
  • Form into 1” balls and chill in refrigerator

Power Monkey Smoothie (Post-Workout)

  • 1 Cup Ice
  • 1 Banana
  • 2 Scoops Peanut Butter or Almond Butter
  • 1 Scoop Chocolate Protein Powder
  • ¾ Cup Almond Milk or Regular Milk
  • Blend all together in a mixer

With so many nutritional sources readily available, finding the proper before and after fuel has never been easier. What you do between the "before and after" is entirely up to you.

Jen Azevedo

Jen Azevedo is a person of many talents. She is a tennis professional, pickleball professional, personal trainer, group exercise instructor, and the general manager of the Paseo Club. She loves the community at the Paseo Club and that it is also a safe and fun place for her daughter. Jen’s favorite activities are joining her tribe for trail races or her partners for tennis matches. Occasionally Jen slows down to relax with a book — she reads over 100 a year!