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Nutrition and the Gym: The Best Winter Pre and Post Workout Smoothies

Combining a healthy and balanced pre and post workout diet with physical activity is essential, especially during the winter months, when our immune defences are lower due to the colder temperatures.

Snacks are useful for a quick boost of energy before and after physical exertion, to avoid drops in fatigue and to be able to train at your maximum strength.

If you go to the gym in the morning, remember to have a healthy and nutritious breakfast at least half an hour before. In general, it is important to avoid pre and post-training fasting, remember to eat even after the gym!



The perfect pre and post workout meal is a fruit and vegetable based smoothie. Have this at least an hour before training to get the most benefit from it.

In this way you will be full of liquids, fibers, vitamins and minerals, precious nutrients during the winter months and useful to feel less tired during your workout!

Pre gym apple smoothie recipe


  • 1 apple
  • 1 piece of fennel
  • 1 carrot


  1. Peel the apple, then clean the carrot and fennel. 
  2. Cut them into small pieces and place them in the blender.
  3. You can adjust the density of the smoothie with the juice of half a lemon and with water to taste. 

The apple is rich in simple sugars useful for giving energy to your body. The carrot has a high antioxidant content, while the fibrous fennel is great for your gut.  


Post workout smoothies

The natural sugars and potassium present in bananas make them the ideal fruit to recharge the body after training. Combined with soy milk and kiwi, they become the perfect ingredient for preparing a post-workout energy and protein shake!


  • 1 ripe banana
  • 1 kiwi
  • 1 glass of soy milk (200 ml)


  1. Cut the banana into pieces and put it in the blender, along with soy milk and kiwi.
  2. Blend until a smooth, lump-free beverage is obtained.

Did you know that pumpkin is a vegetable rich in beneficial properties for the body? Despite its sweet taste, it has very few calories, is rich in vitamins, fiber, and antioxidants. Pumpkin seeds also contain magnesium and potassium: precious minerals that help fight muscle pain, contractures, and inflammation.

Here is the recipe for homemade pumpkin smoothie!

In general, the rule is to follow a healthy and balanced diet, rich in fruit and vegetables, to help the general well-being of our body and not weigh it down.

If you want to learn more, discover 6 simple tricks to eat more fruits and vegetables!

For more advice and information on a healthy lifestyle, contact your nearest Curves club or book a free consultation now!

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