Categories: Eats, Trainnig

Hey Whats up,

Today is Wednesday and every wednesday I address an awesome question from one of my subscribers…to get your question answered either reply back with it, post it on my facebook or tweet @joecarabase.

This week’s question comes from Italy:

..i have a question for you…can you make a video where you explain how to do an energetic smoothie to drink before the training? thanks very much

And exuse me for my bad english but i’m an italian guy!


First off dude your English is far better than my Italian so no worries there. By energetic I’m guessing you are referring to a pre workout shake…so either way I’m heading in that direction:)

Components of a Pre Workout Shake

Carbs: You want something with natural sugars that you body can quickly utilize for energy; banana, apple or orange. You want to stay away from larger volumes of low glycemic carbs (quinoa, oats, brown rice etc,.) so your body can utilize existing calories for energy. Quick carbs like bananas are great because of the boost you will get from the natural sugars. One exception to this would be if you are performing higher levels of cardio and training beyond an hour, in that case you would want to stock up on more sustainable carbs.

Water: As you should be drinking half your body weight in oz’s daily, you especially need to make sure you are not dehydrated pre workout.

Protein: Much like carbs, you want something here that can absorb quickly. I’d recommend amino acids (pill or powder) , scoop of whey isolate protein or egg white powder.

JC’s Pre Workout Shake

8-12 oz’s of water

1/2 – 1 scoop of vanilla protein powder OR 1 scoop of amino acids OR  1 scoop of egg white powder

1 Banana

Handful of ice cubes

3 Shakes of Cinnamon

Blend for 10-30 seconds, depending on the consistency you like (10 seconds = thicker, 30 seconds = more liquid)

JC’s Ghetto Pre Workout Shake or Shake on the GO

8-12 oz’s of water

1 Serving of amino acids (pills) or 1/2  scoop of protein

Eat an apple, banana or orange



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