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Every Saturday I try to get some sort of ‘fasted’ workout in. When I say ‘fasted’ I mean a workout that you do when you have not eaten hours before it, usually first thing in the morning since technically you are at a fasted state since you haven’t eaten since dinner the night before. This is beneficial for people, like myself, who have the goal of weight loss because it aids in fat burning during your workout. With a high calorie burning workout such as cardio, HIIT (High Intensity Interval Training) or Cross-Training (like a track based workout with sprints and stairs) on an empty stomach, you are increasing your chances of burning off the excess stored fat in your system and using it as fuel to get you through your workout. I like to get cardio or cross-training in on Saturdays before I eat my meal to take advantage of this fasted state and also kick start the rest of my day so that I have a happy and productive day which will turn into a productive weekend that then turns into a productive week. Get the picture? It is a never ending cycle of setting yourself up for success!
Thanks for your info, now let’s get back to this shake. Getting a post workout shake is the best part of fasted cardio! Here is a quick three ingredient (four if you include ice cubes) post workout shake that I live by and incorporate into almost all of my active Saturdays.
1 scoop VMI Protolyte Protein (My favorite flavor in this shake is the Vanilla Cake Batter, but Chocolate Fudge Cookie would work for a ‘mocha’ flavor)
1 shot of prepared espresso – If you don’t have a fancy espresso machine, a stove top espresso maker will work just fine!
1 cup almond milk – preferably the 30 calorie, unsweetened vanilla version (saves on the calories and plus, the protein powder tastes sweet already) – but you can do the sweetened vanilla version to add more sweetness
1 cup of ice cubes
Throw all of the ingredients into a blender and blender for 30 seconds to a minute depending on the power of your blender. You want to blend it completely so that the ice is not chunky and there are bubbles formed in the drink to make it like a frothy coffee drink.
The macros are even amazing: Calories: 131 Protein:26 Fat:3 Carbs:2
Now enjoy! Here you can see me post workout, fighting off my French Bulldog, King; he was dying to take a sip.
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