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Nutrition on the Go

Kat Barefield

When heading in and out of UFC GYM for a fitness class, it is importation to properly fuel your body, even if it means grabbing a snack for your drive. One of the simplest and most effective ways to get high quality nutrition on the go, is using smoothies or meal replacement shakes. Whether your goal is weight loss, muscle gain, or to maximize recovery, shakes can be formulated to meet your exact needs. Plus, they’re convenient, portable and don’t require much prep. Check out our dotFIT smoothie recipes below:

Weight Loss

For weight loss, calories need to be minimized, while protein needs to be maximized to prevent the loss of muscle and maximize the feeling of fullness. This shake recipe does both and contains a good dose of fiber to also help keep hunger at bay. The added coffee makes it perfect to start the day.  https://www.dotfit.com/VanillaFrappe

Muscle Gain

For muscle gain and performance goals, meal replacement shakes offer an easy way to add more calories and protein to fuel growth. A common complaint among those trying to build muscle is having to eat continuously. Drinking those calories in the amounts and ratios desired is a simple fix to this issue. Youth athletes can also benefit from these to prevent weight loss while in season or as rapidly digesting pre-workout fuel.


For recovery, liquid nutrition offers an effective way to get nutrients quickly into the body to help with muscle repair and prevent soreness. A simple essential amino acid blend can be consumed throughout or after a workout, especially if you’re shedding body fat and are maintaining a calorie deficit. After intense workouts, a meal replacement shake with carbs to replenish muscle fuel and protein to help with muscle repair are smart strategies to maximize recovery.

Up your nutrition on the go with these smart shake recipes and your body will thank you for it.

By: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutrition

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