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It’s not a good idea to eat a big meal before a workout, but there are plenty of filling smoothies that still offer a pregym energy boost. When deciding how to mix it up, remember to include carbohydrates and proteins, as your body will depend on the fuel from glycogen (made from carbohydrates) and the protein to provide long-lasting energy.

One cup of fat-free plain Greek yogurt makes a perfect base and is full of protein, probiotics, prebiotics, and even calcitriol (to help with weight loss). It is also rich in lactic acid, which aids in calcium digestion. This substance is also found in St. Ives Naturally Smooth Body Lotion, where it helps to remove dead skin cells and smooth the skin.

Depending on the thickness, nonfat milk or fresh juices can help with overly thick smoothies, while frozen fruit or ice can help make a smoothie less liquid. Here are two flavor suggestions to get started.

PB & Banana — Take the yogurt base and add in two bananas to make a dense, filling smoothie. This fruit is also rich in potassium, vitamin B6, and electrolytes for added benefits. Add in 1/4 cup protein-rich peanut butter, and top with a small squirt of honey (if desired) for added carbs and natural sweetness.

Berry Delightful — Mix in one cup of your favorite high-fiber and antioxidant-offering berries like raspberries, blueberries, strawberries, or blackberries to the yogurt base. Kick it up by adding a scoop of whey or soy protein powder to make a thicker smoothie full of protein to push through a workout. Finish it off with 1/2 cup of hydrating coconut water.

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