Consume a smoothie made with frozen peas as a pre-workout snack to discreetly boost your intake of fiber (12 g) and protein (10 g).

noli's read

Steph’s suggestion to use frozen peas in a smoothie is an original tip for reaching nutritional goals, but its placement as a pre-workout snack is scientifically debatable. On one hand, the blended drink format is relevant: physiology research confirms that liquids reduce digestion time compared to solids, avoiding a heavy stomach. Furthermore, a moderate intake of 10 g of protein before exercise is supported by the official position of the International Society of Sports Nutrition (ISSN) to promote muscle synthesis and recovery. However, the promise of providing 12 g of fiber right before training is counterproductive. USADA guidelines recommend avoiding high-fiber foods in the two hours preceding exercise because they slow gastric emptying and energy assimilation. Finally, according to a literature review published in the journal *Nutrients*, such a dose of fiber before movement is most likely to cause intestinal discomfort, such as bloating or cramps during a session.

the sources

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2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019