Today’s post is courtesy of a special guest writer, Alyse Levine, MS, RD, who is a LIVESTRONG.COM nutrition advisor and founder of NutritionBite LLC.

Whether you’re hitting the gym for 30 minutes or are training for a triathlon, what you eat can greatly impact your performance. The base of any active person’s diet should consist of unprocessed, wholesome foods and incorporate a mixture of carbohydrates, proteins and fats.

What to Eat for Workouts

Eat your carbs. Carbohydrates are the body’s preferred fuel source and are crucial for endurance exercise and optimal performance. They provide fuel for the muscles and help prevent fatigue. Whole grains, fruits, starchy vegetables, legumes, and nonfat or low-fat milk and yogurt are all great sources of carbs. Fruits and vegetables are also packed with vitamins, minerals and fiber, as well as phytochemicals and antioxidants that help with post-exercise recovery and muscle repair. Basically, they’re fuel for you!

Protein packs a punch. Protein is also a necessary component of an athlete’s diet and is critical for muscle building and recovery. Lean protein sources include white meat poultry, fish, lean beef, eggs, nuts, nut butters, beans, cheese and soy. However, more protein does not mean better performance, so get off the high protein-low carbohydrate diet bandwagon! When it comes to animal protein, a serving should fit in the palm of your hand. Also, to stimulate muscle growth, it is best to evenly distribute your protein intake throughout the day, rather than eating a very large portion at one meal.

Do not fear fat! Fat is another essential component of an exerciser’s diet. Opt for mostly good fats, such as olive oil, canola oil, nuts, nut butters and avocado. Also, aim to eat fatty fish (such as salmon, tuna and sardines) two to three times a week to get a good dose of omega-3 fatty acids, which help decrease the risk of heart disease and stroke. Limit unhealthy fats such as fried foods, fatty meats and full-fat dairy products.

When to Eat It

Before exercise. Eating too much or too little before exercising may hamper your performance. Eating too much can cause you to feel sluggish or have an upset stomach, cramping or diarrhea. (Um, not fun!) This happens when both your muscles and your digestive system are competing for energy to do their jobs. On the other hand, not eating before you exercise can leave you feeling weak, tired or faint due to low blood sugars. (Also no picnic!)

When planning your pre-workout meals and snacks, time when you eat with how much and what you eat. Eat large meals three to four hours before working out and have smaller meals two to three hours prior. When eating close to a workout, reach for carbohydrate-rich foods with a little bit of lean protein. To help prevent GI distress, avoid foods that are high in fiber, sugar or fat, and foods that cause gas—all of which may cause indigestion. (Again, not fun.)

During exercise. If your workout lasts less than an hour, no food or sports drink is necessary—plain old water is sufficient (see below for specific hydration tips). In fact, if your workouts are not longer than an hour and weight-loss or maintenance is one of your goals, consuming calories during your workout will likely counter (and may even exceed) your calorie burn during the workout! However, if your workout is longer than an hour, then you may need to replenish with carbohydrates and electrolytes in addition to fluids during the workout (a sports drink would work).

After exercise. To help your muscles recover and replace their glycogen (AKA carbohydrate) stores, eat a meal or snack that contains both carbohydrates and protein within one to two hours of your exercise session. Examples of good post-workout meals or snacks include an appropriate portion of:

• Peanut butter, honey and banana sandwich
• Fruit salad with yogurt
• Turkey, cheese and apple slices
• Hummus on pita
• Minestrone soup with crackers and cheese

Drink up. Proper hydration is just as important as proper nutrition in promoting ideal performance—before, during and after exercise. While under-hydration is dangerous, there are also dangers to over-hydration. Hyponatremia, a condition caused by over-hydration, can lead to fatigue, nausea, confusion and possibly death. The chart below contains guidelines to help ensure that you are maintaining a good fluid balance. You can monitor your water intake (and your food and fitness activities!) with MyPlate, a calorie and fitness tracker on LIVESTRONG.COM.

Water Timing

*If concerned about whether or not you are rehydrating appropriately, weigh yourself without clothes on before and immediately after your workouts; for every pound lost drink 2 cups of water. This amount will vary depending on sweat rate, the temperature, humidity and your workout duration and intensity.

When it comes to eating and exercise, every Fit Bottomed Girl is unique, so modify the above general recommendations with your unique food preferences and tolerances. Let your experience guide you on which pre- and post-exercise snacks and meals work best for you. Happy eating! —Alyse Levine

A big thanks to Alyse for the tips! —Jenn

Credit: Shayan (USA)

Many moons ago when I first moved to California, a dear friend took me to this popular juice place and promptly ordered me a shot of wheatgrass with an orange slice to chase it with. Never to turn down something without first trying it, I squeezed my eyes shut and took one for the team. Grassy indeed, but the taste was fleeting. The orange prevented me from feeling like I had just ran outside and licked the lawn,  so the shot got two thumbs up. 

 According to the experts, wheatgrass is more than twenty times denser in nutrients than other choice vegetables, and since it’s considered a vegetable in the grass stage, it’s safe for people with wheat allergies. Score! A couple of seconds of grass tongue and you’ve got a freshly detoxed body and energy to boot. 

For that reason alone, I was game to try the Wheatgrass Boost shot that AgroLabs sent me. I’m not gonna lie, I was totally expecting the same grassy icky taste that typically accompanies the greeny goodness I’ve had in the past. To my surprise, the stuff wasn’t grass-like at all. In fact it was sort of tasty. Somehow they were able to mask that “natural” taste with fruits like apple and pear.

However, after reading the label, some foreign-looking words raised my “too good to be true” alarms pretty quickly.  So I brought in the big guns to break down the ingredients for me. Elisa Zied, a registered dietitian and FBG friend, was kind of enough to send me information on two ingredients I had never heard of: arganine and bisulfate of soda (AKA sodium bisulfate).

Rule of thumb, if it could cause bleeding or isn’t recommended for pregnant women, I’ll pass!  Turns out those two questionables ingredients aren’t as natural as I’d personally like. In this case, the two ingredients  combined with the fact that I really didn’t feel a burst of energy were two strikes too many. I think I’ll stick to the pure stuff next time around. Bring on the orange chasers! —Tish

This post is brought to you by Kristen Seymour, a new contributing writer for Fit Bottomed Girls who embraces and follows the fun-and-health loving FBG lifestyle. Kristen will be jumping in from time to time to write some articles as Erin spends more time over at our new site, Fit Bottomed Babies!

Drinks should serve a specific purpose, don’t you think? Fresh-squeezed orange juice provides lots of nutrients and gives you that happy-to-be-out-of bed feeling. Sports drinks help you restock your body with electrolytes after you’ve sweated them out. And wine…well, we all know what purpose wine serves!

When FBG received Odwalla’s newest beverage, Strawberry Protein Monster, to review, I was interested to see just what purpose it would serve. The packaging says it’s a “berry-licious way to rebuild and recharge.” Would it be a good on-the-go breakfast? A post-workout beverage? A quick and healthful snack?

With 25 grams of protein per bottle, it certainly qualifies as a protein drink (and we know how FBG Jenn loves her protein drinks)! It’s the other ingredients that have me a little more concerned. Yes, 25 grams of protein is great, and it provides plenty of calcium, vitamins B6 and B12, but all that goodness comes with some less savory friends; namely, 300 calories, 33 grams of sugar, and 170 milligrams of sodium. Now, the drink itself isn’t bad—maybe a bit on the chalky side, but sweet like strawberries and easy enough to drink—but with those kinds of stats on a beverage billed as a healthful choice, I really expected to be blown away with the tastiness.

Granted, the nutrition facts state that one bottle is considered two servings, but the point of a beverage like this is that it’s easy to grab when you’re on the go. How often do you drink only half of something you bring with you on your morning commute?

To find out more about what we should (and shouldn’t) look for in a fruity beverage, we talked to Heather Hausenblas, Ph.D., associate professor at the Center for Exercise Science at the University of Florida’s College of Health and Human Performance. “There’s a real push to have these protein drinks available, but often they’re very calorie dense, very protein dense, and, in this case, sugar dense,” she said. “Really, we just need to eat more fruits and veggies.”

As far as whether she thinks Strawberry Protein Monster would help you effectively “rebuild and recharge,” she said, “Yes, you’d probably see an increase in energy [because of all the sugar], but you’d also see a big crash.”

It’s not only the sugar and calories that concerned her, though.

“One of the key things we need to be looking at is the sodium count,” she told us. “The count is really high in many of these drinks even though they’re professing to be healthy. The max—absolute max—the sodium count should be is five percent.”

And what about sugar? “A general rule of thumb for sugar is less than 15 percent. Unfortunately, this is not regulated by the FDA yet. In 2011 it will be.”

While Strawberry Protein Monster is a solid source of lots of good things, we think we’ll stick to our yummy homemade smoothies. —Kristen

There is so much misinformation when it comes to nutrition. One day broccoli is the super food, the next it’s pomegranate. The next it’s some rain-forest cocktail drink. Then there’s the to-eat or not-to-eat carbs debate (for the record, we say eat!) and just how many calories should I eat? And should I count them?

Sigh. It’s exhausting, no? That’s why we’re always on the lookout for good nutrition resources that help simplify rather than complicate eating. While we always preach all things in moderation (especially wine and chocolate, hehe) and eating as many natural foods as possible, we’re always looking for credible, more detailed nutritional tips than just “eat what Mother Earth provides.” Because what to eat is one thing, but when to eat it? And what’s best for exercise? That’s a whole other ball of nutritional wax. (Now that sounded just gross.)

Oddly enough, the DVD set, Rx Nutrition: Eating for Improved Performance in Life, Fitness, and Sport arrived on my doorstep the same day that we were working on this post, which generated lots of “thank you for clearing this up” comments. Coincidence? I think not. Methinks ya’ll are hungry for nutrition info! And, honestly, I am, too. The stuff fascinates me.

The set includes three informational DVDs (it’s no workout DVD!), each one building on each other. The first DVD includes basic principles for eating for life, the second has more specific tips of what and when to eat, and the third includes detailed info on how to eat and train for endurance sports. Each section is only 30 minutes, which seems pretty silly to break them up on three separate DVDs, but whatever. I’m sure it’s marketing.

The series is led by Dr. Rick Kattouf II (now that’s a name), who is a certified triathlon coach, sports nutrition consultant and the founder of Team Kattouf, a coaching company in South Carolina. Rick is a little infomercial-host-y at times, but overall the DVDs—especially the first two—are pretty dang good.

The first DVD has an introduction to nutrition and is just plain awesome with solid, sane advice about eating mini meals and getting the right amount of food. The second DVD goes into further detail about caloric needs and choosing the “right” foods and not just “healthy” ones. (More on that later.)

The final DVD may actually be an infomercial. While it does have some great tips about how to fuel properly for endurance events and training, Coach Kattouf spends at least half of it “recommending” specific brands of protein powders and recovery drinks. So. Not. Cool. Especially when the rest is so good—why ruin it with what seems like a sales pitch? I don’t know that he is getting paid to promote the products, but it’s too fishy not to mention. Plus, it gets repetitive.

With that said, there still is A LOT of great info in the DVD set. And because I feel so strongly, here are five tips, straight from Dr. Rick Kattouf II’s mouth!

5 Tips to Eating Right

1. Mini-meal it! You’ve probably heard this before, but in order to keep your energy level up and your workouts spot on, you have to fuel regularly. Aim for five to six mini-meals a day. If this seems unreasonable, just try splitting up your lunch as a first step. Have the first half at your normal lunch time, and the second later that afternoon. You’ll be amazed at how much better that small tweak can make you feel—especially if you work out later in the day!

2. Always eat before your morning workout. If you get up and work out like I do, the last thing you probably feel like doing is eating before you head to the gym or hit the pavement running, right? But it’s so essential to fuel your body before you do a long exercise session. So make yourself have a little something, like half of a banana, before you head out to get your sweat on!

3. Eat after you work out. You’re probably not hungry after you come back from the gym, but be sure to refuel as soon as you can after exercise. Your muscles need the fuel to rebuild and repair! Coach Kattouf recommends a protein drink or smoothie after a good sweat session, as it gets nutrition into your body quickly and easily!

4. Drink up first thing. One of my fave tips from the DVDs is to hydrate early and often. The first thing you should do in the morning—before eating and working out but just after peeing—is drink 16 ounces of cold water. When you wake up, your body is pretty much dehydrated from the night of sleep. Water helps to get your metabolism firing, improves energy levels and helps that brain function better. It’s how you start your day off right from the get-go. And if you’re a coffee drinker, this is especially important as coffee can further dehydrate you, so you really need that H2O.

5. Healthy doesn’t always equal “right.” Sure, yogurt and fruit are healthy, but when you eat the same thing every day or never have any protein or fat, you’re not doing your body as much good as you could. Make sure that your mini-meals have some carbs, protein and fat in them, and try to eat a variety of foods to make sure that you’re getting all your nutrients and vitamins.

Ladies, this stuff really does work! Skipping meals and cutting calories drastically just saps your energy. Eat regularly with the right foods, and you’ll set yourself up for some serious fit bottomed happiness! —Jenn

I have three fave drinks (well, besides plain ol’ water): milk, juice and protein drinks. All three do something specific for me. Milk is for my calcium (and it’s super tasty with my usual Kashi Go Lean Crunch), juice is for days when my fridge is out of fresh fruit but I need some nutrition, and protein drinks are for early mornings when I can’t stomach a full meal but need fuel or after a workout when my stomach isn’t hungry but I know my muscles are. And today’s post features three drinks we’ve tried recently that fit each of those functions. Read on for the official taste-test!

Silk PureAlmond

I’ve long been a drinker of soy milk, but, believe it or not, I’d only had almond milk once. Once! So it was high time I gave it another go. Silk just released the new line of the nutty stuff, and sent us some to try. The verdict? Yummy nuttiness. I tried both the original and vanilla varieties. Both were smooth and perfect in everything from oatmeal to cereal to smoothies. Now, I’m used to original soy milk, so I preferred the original almond formula because it wasn’t overly sweet, but I loved having some of the vanilla as a sweet treat at night.

I do wish that the milks had more protein—a serving has just 1 gram—but at just 60 calories for the original and 90 calories for the sweet vanilla, it’s not too shabby. Plus, both are a good source of calcium, vitamin D and have healthy fats in them. AND it tastes like almonds. Tasty almonds. Sometimes you feel like a nut!

Minute Maid

Although I may be a bit partial to Tropicana for obvious reasons, Minute Maid is pulling at my heart strings these days. They recently sent us three single-serve “Enhanced” juice options: Pomegranate Blueberry, Pomegranate Lemonade and Strawberry Kiwi. Can you say delicious? Better yet, every flavor contains real fruit juice with a fun functional ingredient, such as yerba mate for energy, Omega-3 for brainpower or antioxidants to boost your immune system. I’m always a sucker for added nutrition.

I loved the new smaller packaging that, first, kept your serving size down to a sane size (180 cals total for the Pomegrante Blueberry, just 130 for the Pomegrante Lemonade and 120 for the Strawberry Kiwi) and, second, can be thrown into your bag on the way to work or from a rousing session at the gym. The Pomegranate Blueberry was my absolute favorite as it has 100 percent fruit juice. The Pomegranate Lemonade and Strawberry Kiwi were “flavored juice drinks” (read: not 100 percent juice), but they were tasty, and I may have tried them successfully in a cocktail. Shhh…don’t tell.

Vega Sport Performance Protein

I’m a tad addicted to Vega stuff. It’s like healthy crack (now there’s an oxymoron) for me. The latest creation from this lovable brand is the Vega Sport Performance Protein. Oh, heavenly green protein. With 20 grams of complete protein, 5,000 mg of BCAAs (branch chain amino acids), digestive enzymes and glutamine to help improve performance, increase muscle synthesis and strength, reduce inflammation and enhance recovery safely and naturally, this stuff really is healthy crack!

It’s made of natural, plant-based ingredients, like sprouted brown rice, green peas, hemp, alfalfa juice and spirulina—and get this, it tastes good! Although the package says to drink it with water (which is an acquired taste, fo shizzle), I prefer to put it in my morning smoothie with a little almond milk (see above), strawberries, banana and instant coffee granules. It comes in two flavors—berry and vanilla—and while both are good, I prefer the vanilla. Goes better with my caffeine hit. Oh, and it’s only 100 calories for a serving/packet of the stuff, which supplies 20 grams of protein. Plenty to start your day off right. Vega wins me over again!

Want to try Silk PureAlmond or some of the Minute Maid juice for yourself? Leave a comment below and we’ll select a few lucky U.S. residents next week to win free coupons for the good stuff. May the luckiest win! —Jenn

With the weather warming up and Erin drinking for two, we sure are drinking a lot these days. (And by “drinking,” I obviously mean non-alcoholic bevies.) Here are a few products we’ve recently slurped down whilst we were sick of plain water and wanted a little more added nutrition to our diets.

Function Drinks

Energy drinks and fortified waters are a dime a dozen these days, but occasionally one pops in our inbox (the product announcement, not the drink itself) that we just can’t resist trying. Probably didn’t hurt that Lauren Conrad, Madonna, Shakira, Fergie, and Drew Barrymore all chug the stuff. A physician created the beverages, which come in three varieties: Light Weight helps curb sugar cravings and boost your metabolism, Urban Detox supports healthy lungs and sinuses and aids liver cleansing (after a long night of drinking in non-pregnant women), and Alternative Energy provides energy over six to eight hours.

We tried ‘em, and these Function Drinks get two thumbs up taste-wise.  I was absolutely smitten with the Light Weight in Peach Mango, and it really did help cut cravings with only 10 calories in the whole bottle. (I recommend trying it during the afternoon workday energy slump.) The Alternative Energy in Citrus Yuzu really did keep your energy up, and Urban Detox in Prickly Pear tasted great and did help perk me up after a night of imbibing. The Detox and Energy have more calories than I’d like in a drink (100-120 calories in the whole bottle), but it sure is better than a Red Bull or greasy food…

YogaEarth

I absolutely love yoga and all that it does for me—from bettering my not-so-great flexibility to making me stronger to quieting the chatter in my mind. In fact, I get in a good yoga session at least once a week and do a few Sun Salutations or Down Dogs almost daily. So when we heard that YogaEarth created a system of pre/post practice nutrition with the support and input of hundreds of yoga teachers nationwide, I was intrigued. Now that I’m not training for the marathon, I have no outlet for my ritualistic nature, and—to be honest—I totally miss my running neurosis.  And in this system, it’s recommended that you fuel up before, during and after your yoga sessions. Hooray for organization and planning!

There are two nutritional powders in the system that you can easily dissolve in water, juice, soup or even oatmeal. Balance is for pre-practice, and Vitality is for post-practice. I liked the flavor of Balance much better than Vitality, although both were an acquired taste when mixed with just water (reminded me of Vega Sport) or in food. However they were both much more palatable with juice. I especially liked mixing the Balance in grapefruit juice. The “natural” taste is for good reason though: The powders have no artificial sweeteners or color. Balance has natural beet, ginger, and acai flavors, while Vitality includes organic green tea, kiwi, Irish moss and wheatgrass. I didn’t feel a big difference in my body from drinking them, but I definitely felt fueled (there are 50 calories in each packet) and it helped with hydration. I also imagine that it would come in mighty handy when doing this…

Horizon Organic Chocolate Milk

When Horizon Organic emailed me to see if we wanted to try its new low-fat chocolate milk, I’m pretty sure I said (actually I know I said because I have the email in front of me), “Chocolate milk? Sign us up!” Little did the company know that I’ve been addicted to chocolate milk to increase my calcium intake during my pregnancy, as I can only drink regular milk if it’s in cereal or accompanied by chocolate. And if it’s not in cereal or accompanied by chocolate, I must put chocolate syrup in it. SO…a low-fat chocolate milk? Like I said, sign me up!

First of all, how cute is that cow mascot? Very cute. And how yummy is the chocolate milk? Very yummy indeed. And everyone else must think so because I got the last Horizon chocolate milk in the store. I could tell it wasn’t my usual skim—it was a little thicker and fuller in its 1% glory. It was sweet, as chocolate milk should be, but didn’t taste too sweet to this chocolate-milk lover.  Calorie-wise it’s a little high at 170 for a cup, but it also packs added DHA Omega-3s, 8 grams of protein and 30 percent of your daily calcium. If you’d like a sweet treat, this is one you wouldn’t have to feel guilty about, especially because HO products are produced without antibiotics, pesticides, cloning or growth hormones. Moo-rrific!

—Jenn & Erin

Want to try some Horizon Organic milk yourself? Comment below for a chance to win! U.S. residents only, please!

On the road to fitness and health bliss, we all need to stay hydrated. Jenn and I love to get our drink on (that sounds wrong, especially now) and report back to you guys on what’s worth a sip. Read on for the latest reviews!

Extreme Berries To Go!

Jenn was less than thrilled with her taste test of the new Extreme Berries from Healthy To Go. So when my husband grimaced after his first sip, I wasn’t exactly raring to try it. Turns out he just hadn’t mixed it well and got a big mouthful of powder. Once mixed properly, it had a much better, fruity taste. Imagine that!

I love how each packet has four servings of fruits and vegetables. In addition to the obvious berries, Extreme Berries sneaks in carrot, pumpkin, kale, spinach, tomato and broccoli. On top of struggling to mix drinks, my hubby also finds it challenging to get all of his fruits and veggies, so I take help anywhere I can get it.  I did find it a little annoying that one packet contains two servings (for a total of 24 cals), when the box tells you to use the whole packet anyway. Unlike Jenn, I didn’t find the taste at all offensive (she thought it tasted like fake, overly sweet sugar), but you can definitely play with the water-to-Extreme Berries ratio if you want. I never would have guessed there were veggies in it, and I thought it was berry-licious.

Biggest Loser Protein 2Go

After I fell in love with the other Designer Whey Protein Water, I thought we should give The Biggest Loser Protein 2Go packets a try. After all, with 40 calories, 6 grams of protein and 6 grams of fiber, and the convenience of a packet, it seemed like the perfect thing to throw in your bag post-workout.

I tried a Red Raspberry packet one night after a workout. I mixed a whole packet into 12 ounces of water—the recommended amount for a “mild” taste. But, I didn’t find the taste to be very mild. It was pretty strong. And, oddly enough, while the taste wasn’t too bad (although not very natural tasting), the smell of the stuff was pretty off-putting. Reminded me of cherry-flavored Pepto- Bismol. And that’s not a compliment. If you can get over the smell, I would recommend at least 12 ounces, maybe more, to mix it in. But, in a pinch, a convenient source of protein and fiber. The ish keeps you full, too!

Icelandic Glacial

If you want your water to transport you to faraway places, Icelandic Glacial is for you. Just kidding…it won’t really take you anywhere, but the water comes from a spring in Iceland, which is close enough.

Jenn and I recently had a conversation about water, wherein we discussed the “shape” of some bottled waters. Some taste round in your mouth, soft and a little too heavy, and leave a bit of an aftertaste. Some are square: crisp and light with nothing leftover after you swallow. Now, Jenn and I might be the only crazies in the universe who give our water mouth-shapes, but we know what we like in water. The Icelandic Glacial water is crisp and refreshing, and is hip to be square, with no weird texture or aftertaste. It also has a higher pH level than most bottled waters, so the company says it gives tired bodies a little something extra. Plus the packaging is way cool and the environmentally conscious company has worked to give it a net zero carbon footprint.

Have  you come across any new drinkable goodies lately? And do you get what we’re saying about the shape of the taste of water? —Erin & Jenn

When you’re working out as much as we are—or when you have a bun in the oven—you get hungry. And you know what keeps a Fit Bottomed Girl full? Protein! With some fiber, of course, preferably in the form of tasty fruits and veggies. So today we’re featuring three protein-filled nom-noms and drinks that promise to keep the belly full and the muscles powered to keep pumpin’!

Luna Protein Bars

It’s a well-known fact that we love a lot of Luna’s stuff. And Luna’s latest bars made with protein (hooray—we’d been dreaming of having Luna bars with protein!) are tasty, tasty, tasty. They sent us a batch of their cookie dough, chocolate peanut butter and chocolate cherry almond, and I’m not even sure that I could pick a fave. They all have a place in my protein-lovin’ heart.

And with less than 200 calories, plus 12 grams of protein and 3 grams of fiber, they have a certain place in my diet. In fact, they’re the perfect on-the-go snack, and I know from experience that they are tasty enough to stand in as one helluva dessert. Hubby loved them, too. In fact, he darn near scarfed them down before I even had a chance to try them! For the record, I may be slightly partial to the chocolate peanut butter bar, but that probably says more about my general love of all things peanut butter chocolate than anything else…

Weight Control French Vanilla Protein Powder

Protein powder is something wonderful that I just discovered a few years ago. It’s so easy to throw a little in your smoothies, oatmeal or even water for an instant protein boost and a perfect post-workout snack or mini meal. When choosing a protein powder, just two things interest me: the nutritionals and the taste. See, I would prefer eating my calories to drinking them, so the calorie count needs to be low, but it also can’t taste like chalk or dirt. Designer Whey Weight Control French Vanilla Protein Powder fits all of my criteria. It has just 120 calories a serving—with a whopping 15 grams of protein and 5 grams of fiber, and only 3 grams of sugar and fat—and it has a sweet flavor that is quite nicely vanilla.

One of the ways to fuel up with the protein powder is to mix or blend it with water and drink it plain. I tried that and wasn’t thrilled with the flavor or its ability to fill me up—but I’m like that with most protein powders mixed with water. However, it certainly was delicious when I put it in my fruit smoothie or in my light soy milk!

Designer Whey Protein Water

So I’m about to totally contradict everything I just said about not wanting to drink my calories because I really, really love this Protein Water. It’s the perfect after-workout drink because it contains electrolytes to aid hydration, it has 12 grams of protein, and it’s only 60 calories so you don’t undo all the hard work you just did in the gym. Plus it’s yummy. I LOVED the orange mango flavor and the pomegranate flavors. The mixed berry one was probably my least favorite, but it was still likeable. And my hubby had a strange affinity for the cran-apple, which was good, but I still think the orange mango reigned supreme.

Also, if you become a fan of Designer Whey on Facebook you’ll be automatically entered on the first and 15th of every month to win Designer Whey products, which could be a case of Designer Whey Protein Powder, a case of Protein Water or something else really fun and protein filled. Woo to the hoo!

Protein power to the people! —Jenn

When you work out as much as we do, you sure do get thirsty. Here’s five (we really outdid ourselves today!) new drinks that promise to help you with five common healthy living probs! We don’t like problems; we like solutions!

CLICK Espresso Protein Drink

Perfect for: Those who wish their morning protein shake came with a dose of caffeine.

I love my protein shake in the morning, but most days it seems ridiculous to double-fist a travel-friendly mug of smoothie and a no-spill tumbler of coffee just for my four-mile morning commute. In the past, I’ve been solving this ridiculousness by throwing instant coffee granules into my smoothie, but depending on what else is in my shake, the result is “eh-” tasting at best. And then CLICK came along. You could say that we, ahem, clicked! CLICK is a multivitamin, protein powder and espresso all in one. And, it tastes like mocha. Yum. Mix it with a little water, and you can have it hot or cold to fit any kind of coffee need you have any time of year!

ALL ONE

Perfect for: Others who have issues with taking pill-form supplements.

I’m not always the best about taking my daily multivitamin pill, and, to be honest, many times the big horse pills upset my stomach unless I’ve had a “big” meal, and I rarely eat a big meal. That’s why I was drawn to the ALL ONE powders. Plus, unlike pills that can contain fillers and binding agents that the body has to break down before the nutrients can be absorbed, powder is better absorbed by the body. Lots of ALL ONE formulas are available for most specific nutritional needs (I tried the Original Formula and the Fruit Antioxidant), and all you do is mix the powder with your fave juice, milk or other beverage. Warning: I found that it was hard to dissolve all of the powder in just a liquid unless you have at least 12 ounces, but it worked well in my smoothie (when I was double-fisting it, see above).

owater

Perfect for: Those who need their electrolytes without overt sweetness.

Electrolytes are so important to those of us who run longer distances or participate in endurance events. You lose electrolytes (potassium, calcium, sodium) when you sweat, and drinking water by itself may rehydrate us, but it doesn’t replenish our electrolytes, which help support all kinds of functions in the body, including the brain (kinda important). Problem is, most electrolyte replacement drinks have sugar and calories in them, which you may not want, especially if you’re looking to lose weight. But have no fear, owater is here! These zero or low-calorie drinks have all-natural ingredients. We particularly liked the subtle flavor of the unsweetened ones that have just a hint of fruit flavor. The plain water one I didn’t mind, but Erin thought it tasted  ”electrolyte-y” and reminded her of a flavorless Gatorade. Not a deal breaker, for sure!

Verve! Energy Drink

Perfect for: Those who are addicted to Red Bull, but don’t want to be. (That should be anyone addicted to Red Bull in our minds.)

We’re not fans of energy drinks, but this one got our attention. This so-called “insanely healthy” Verve! Energy Drink comes in both a low-sugar and sugar-free version and includes phytonutrients, vitamins, minerals and antioxidants, thereby promising you pep for your step in a healthy, less jittery way. I tried a couple cans of the sugar-free variety and enjoyed its carbonated bubbly-ness. The flavor is orangey, and although it’s made using natural ingredients, it still tasted a bit fake-sugary to me. (Compared to other sugar-free energy drinks though, it was gourmet.) Did I notice a big energy lift? Eh, not really. But I only tried it twice, and both times it was on days that I worked out, which naturally gives me an energy lift. Bottom line though, if you can’t give up energy drinks, at least consider switching to a healthier-for-you kind like Verve!

CherryPharm

Perfect for: Those who push their muscles to fatigue regularly and L-O-V-E the idea of drinking cherry pie.

I’d never tried a straight tart cherry juice until CherryPharm’s juice landed on my doorstep. I tried three versions of the cherry juice and all blew me away. It’s one of those juices that make you feel like you’re really drinking that fruit. And the tartness made me feel like I was drinking a healthy cherry pie. And I love cherry pie.

The Natural Health version comes in an 8-ounce serving, clocking in at 130 calories. The Natural Light version clocked in at 90 calories with fewer grams of sugar and tasted just as awesome. The Natural Recovery has 160 calories, but packs an 8-gram protein punch. Did I feel the immediate benefits of an antioxidant-packed drink? I can’t say that my muscles recovered any more quickly or that I slept better than usual, but I can say that I loooved the taste of the juice. And if it’s good for me, too? That’s the cherry on top!

Want to try CLICK yourself? Email your mailing address to info@drinkclick.com with “FBG” in the subject line, and they’ll send samples of their protein powder to the first 200 readers! That’s a lot of mocha-y goodness, so get to emailing! —Jenn & Erin

Disclosure: All beverages were provided by their respective manufacturer, but in no way is this post or our review of products sponsored, influenced or paid for by any company. We tell it like it is!

We’re featuring three fun foodie finds today and—to be honest—they really have nothing in common besides the fact that you consume them. AND that they start with the letter S, hence the post title. It’s like Sesame Street all over again. Oh, the awesomeness!

Salada Tea

I’ve been a tad obsessed with Salada’s Soothing Mint Green Tea since the company first sent it to us to try. And by obsessed I mean I have to have it every day (maybe twice a day), and then I also feel like I have to spread the Salada gospel as well, sharing tea bags with others as much as possible without depleting my resources too much. Did I mention that I like it? It’s wonderful. It is very soothing and minty, and gives  me a pick-me-up in the morning and in the afternoon. Plus it has the nutritional power of green tea. Perfection in my mind. And unlike other mint things, it doesn’t make me want to kill someone for a York Peppermint Patty.

I also tried the brand’s new Pomegranate and Strawberry flavors, which are good for people who may not like the taste of traditional green tea because they’re naturally sweeter. I thought those fruity ones were fine, but (obviously) mint has my heart.

Salba Smart Organic Tortilla Chips

When Salba Smart sent us these Organic Tortilla Chips, I was pumped. I love, love, love taco salads, but tend to have some—ahem—issues with tortilla chip portion control when I eat them. (And I can’t imagine a taco salad without a few tortilla chips and salsa.) But these puppies come pre-packaged, and they’re filled with good grains and healthy fats!

But before I start raving about these chips’ taste (crunchy, filling and a little heartier than your average tortilla chip), let me tell you about what the heck salba is (’cause I didn’t know either). Salba is a grain from South America that at one time was eaten regularly by the Aztecs. Turns out they knew what was up. Salba grain is crazy rich in Omega-3 fatty acids, fiber, antioxidants, minerals and vitamins. You can buy salba in grain or ground form (and then add it to breads, cereals, soups and basically anything), but I like it baked into my tortilla chips. Makes me love my taco salad even more.

SmallWorld Beauty’s Coconut Coco Cream Protein Bars

The final “S” inclusion in today’s Nosh lives up to the other two, and that’s saying a lot based on the rave reviews above. We’ve tried a lot of protein bars up here in FBG land, and when SmallWorld Beauty wanted to send its Coconut Coco Cream protein bars to us, I said yes, mostly because I love Mounds bars (most of the time I don’t feel like a nut). And partially because the nutritionals were intriguing: sugar-free, gluten-free and high in protein with only 2 g net carbs. I really wondered if the bar could be tasty, to tell you the truth.

So you can imagine my surprise when it really was tasty. VERY tasty! Not quite a Mounds bar but almost like a dessert. And with 200 calories, it kept me full. Plus no artificial sugars. It may be a “SmallWorld,” but this is a big delicious bar! (That somehow sounded oddly dirty…but don’t let that distract you from the yumminess of the bar. Again with the dirtiness…)

Dude, the letter S rocks! And to celebrate we’re giving away five free Element workout DVDs. All you have to do is live in the U.S.,  comment, and you’ll be entered to win! Giveaway closes in a week, so get those comments in! —Jenn