Ask A Sacramento Expert: Best Workout Recipes

April 17, 2013 6:00 AM

(credit: Thinkstock)

(credit: Thinkstock)

Alice Nicolai has made the health of her body the focus of her life. She is educated as a nutritionist and teaches nutrition at CSUS. In her free time, she also teaches and practices Bikram yoga and participates in figure competitions. Her focus on her body is about health and mobility, not a pleasing physique at any cost. Most important to any diet, according to Alice, is eating a wide variety of organic food for total nutrition.

Alice Nicolai
Nutrition Professor at CSUS
6000 J St.
Sacramento, CA 95819
(916) 278-6011

The Coffee Cup (Pre-Workout)

Before a workout, Alice stresses the need for a balance of carbohydrates for energy and protein for staying power.


  • 1/4 cup oats
  • 1 egg
  • 1 tsp brown sugar
  • Handful of blueberries
  • Splash of milk
  • Dash of cinnamon


  1. Put all the ingredients in a coffee cup and stir them up.
  2. Microwave for two minutes.
  3. Enjoy!

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Savory Fruit Cocktail (During Workout)

Alice doesn’t recommend eating during a workout, instead push electrolytes and water. If, however, you’d like to chew something, choose fruits and vegetables with high water content. The following recipe is light and refreshing, giving you a boost without putting too much stress on digestion.


  • Watermelon cubes
  • Cucumber cubes
  • Pineapple cubes
  • Tajin seasoning


  1. Cut fruit into cubes or spears.
  2. Sprinkle them with Tajin (or just lime juice/salt if you don’t like the spice).
  3. Enjoy!

Protein Fruit Smoothie (Post-Workout)

After a workout, Alice says it’s time to get protein back to help muscle regrowth. For the best results, eat protein 30 minutes after working out.


  • 1 scoop high-quality protein powder
  • 1/2 cup Greek yogurt
  • 1/2 banana
  • 1 cup frozen berries
  • Handful raw baby spinach
  • Pinch cayenne pepper
  • Handful crushed ice


  1. Put all ingredients in a blender.
  2. Blend the mixture.
  3. Enjoy!

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Laurel Hanson is a freelance writer uncovering Sacramento’s healthy food secrets in local restaurants, locavore havens, and even local foraging. Her work can be found on