OHP Pro Shop
Be a "Warrior for Life"
Join thousands of people each day from around the world that use the Training for Warriors Program designed by Master Trainer Martin Rooney.

Enter your email below to sign up.

We respect your privacy. Your info will never be shared.
Directions
Visit us at www.optimalhealthperformance.com. Current services offered at locations in Cottage Grove, MN and at Renegade Fitness and Personal Training-Eagan, MN. Your path to optimal health and performance starts with us!
Your Address:
This Month In Diet
  • Guilt-Free Evenings
    Sticking to your diet while cooking at home is one thing, but going out with friends for the night is another. In the past you didn’t think twice about eating out or having another drink. But things are different now and you’ve got to have a plan. Read >>
  • Input, Output
    For optimal performance, weight loss success, and energy to accomplish your goals, you’ve got to fuel your muscles with the right nutrients at the right time. When you’re planning to exercise within an hour or two, eat a simple snack that contains easy-to-digest carbs and protein. Read >>
  • Get Your Oomph Back
    Your body processes carbohydrates, proteins, and fats differently. Some are converted quickly to energy and some take longer. Long-lasting energy comes from combining the right foods and eating them at the right times. Read >>
  • Pick Your Protein Flavor
    While you can get the protein you need from food sources such as meat, fish, dairy, eggs, and nuts, protein shakes eaten as a snack or in place of a meal can be a convenient, fast, and delicious way to get the protein you need for health and fitness. Not sure how to make a protein shake? Keep reading to learn. Read >>
Health and Fitness News

Input, Output

Want to get the most out of your workouts? Eat these foods for energy.

You made it to the gym but you’re just not feeling it. Instead of feeling ready for a hard workout, you feel zapped and drained. To be honest, exercise is the last thing you feel like doing. Or maybe you start your workout strong and can barely finish. Halfway through, you’re out of breath and your muscles are screaming at you to stop. Maybe you’ve been dedicated to exercise for several weeks and you wonder why you aren’t seeing the results you expected. In these three examples, there’s a good chance the foods you ate are to blame for your lack of motivation, energy, and results.

For optimal performance, weight loss success, and energy to accomplish your goals, you’ve got to fuel your muscles with the right nutrients at the right time. When you’re planning to exercise within an hour or two, eat a simple snack that contains easy-to-digest carbs and protein.
Here are a few pre-workout fuel ideas.

Yogurt and Trail Mix

A small cup of Greek yogurt and a handful of trail mix provide a quick and easy snack before heading to the gym. Get your protein and lasting energy from the yogurt and nuts and a surge of quick energy from the dried fruit’s healthy sugars. Choose a trail mix that contains few if any chocolate candies and remember you don’t need more than a handful to get the energy you need for a great workout.

Oatmeal with Fruit

Oatmeal for breakfast is a surefire way to fuel a morning workout. The complex carbs in oatmeal provide slow-released energy for the duration of your exercise. Top your oatmeal with low-fat milk and fresh fruit for added sweetness, hydration, and simple carbs.

Apple Slices with Nut Spread

You can’t go wrong with fruit for a pre-workout snack. The natural sugars provide a burst of energy in addition to valuable vitamins, minerals, and antioxidants. Slice up an apple and dip the wedges in peanut butter or almond butter for a healthy dose of protein and lasting energy.

Smoothie

Smoothies can be a delicious and refreshing way to get the carbs and protein you need for an effective workout. They don’t take long to make and you can add any healthy ingredients you want. Sliced fruit, Greek yogurt, milk, peanut butter, and protein powder are great options. Make your smoothie thicker with a little granola or dry oatmeal.

A Wrap

A couple hours before your workout, fix yourself a sandwich or wrap made with whole-grain bread or tortilla. Use lean chicken or turkey and top it with lettuce, tomato, onion, avocado, or any other variety of veggie. Spread a sandwich or wrap with nut butter and fruit preserves. A meal or snack like this will provide lasting energy and healthy nutrition for your upcoming workout.

Omelet

A sixth great way to help ensure your muscles have the nutrients they need to power through a tough workout is by eating eggs. Fix your eggs however you like them—scrambled, fried, or hard-boiled. Add veggies to make an omelet or eat fruit on the side. Include a slice of whole-grain toast for lasting fullness and energy.

Protein Bar

Don’t have time to fix a snack or meal? Grab a protein bar on the way to the gym, but be picky about what protein bars you eat. There are a lot of bars out there that are more like candy bars with a high amount of added sugars or preservatives. Look for protein bars made with at least five grams of protein, less than eight grams of sugar, and no more than 20 grams of carbs.