Holiday beverages can totally defeat your nutrition goals. They’re so calorie dense, even one drink can create an obstacle that takes a week to overcome.

Put simply, regularly hitting your local coffee shop for holiday beverages is not a sustainable way to live. Your body cannot afford the caloric cost of many admittedly delicious drinks.

Heck, a Peppermint Mocha at Starbucks has 320 calories for a fat-free Grande with no whip, and 580 calories for a Venti with the works.

And when people go all out, they tend to go ALL out. It’s a part of the holiday season, and the taste is hard to resist.

My goal is simple: Create a couple of workout drinks that taste like the holidays but are calorie for calorie nutrient dense champs.

P2 Hottie

I call the first workout drink the P2 Hottie (Protein Peppermint Hottie). It has 28g of protein, 2g of fat, 2g of carbs and a total of 152 calories—plus it delivers a nice hit of caffeine to wake you up.

The pros of the P2 Hottie:

• TIME. Takes less than a minute to prepare, with no added stress.
• KCALS: Pound for pound nutrition you can use.
• PROTEIN: 28 grams.
• TASTE: second to none!

Ingredients

• Vanilla Protein Powder
• Grass fed cow milk, Coconut milk or Almond Milk
• Coffee
• Cinnamon
• Peppermint extract

Directions

1. Brew a fresh cup of coffee.
2. Shake the protein powder with your milk of choice (note: it’s important to do this separately, otherwise the protein will clump up).
3. Pour the coffee into a mug, and follow by pouring in the protein milky mix.
4. Add a drop of peppermint extract.
5. Pinch in a bit of cinnamon (my definition of pinch is a healthy 1-2 grams).

Golden Milk

For the second drink, I consulted with nutrition expert Marc Capistrano* to get something that’s tasty and that aids with recovery after an intense workout. He gave me a response that’s akin to gold! Two words: Golden Milk.

The health benefits of turmeric root are numerous, but its most impressive benefits for performance and recovery are its anti-inflammatory properties and pro-circulatory effects. This is due to the active ingredient in turmeric known as curcumin. A more effective and therapeutic effect is gained from the extracted and concentrated form of turmeric, but the spice found in your kitchen cabinet should not be neglected.

Turmeric can be included in your diet in many ways, but one simple and effective way is by making this Golden Milk recipe. This gem of a drink is as tasty as it is healthy. This simple recipe can be used in the post-workout window or as your new pre-bedtime drink.

Ingredients

• Grass fed cow milk, Coconut milk or Almond Milk
• Turmeric
• Pepper
• Coconut Oil (Optional)
• Cinnamon
• Honey or Maple Syrup

Directions

1. Add your preferred milk to a small pot with a teaspoon of coconut oil.
2. Add 1 teaspoon of turmeric, a pinch of pepper and ½ teaspoon of cinnamon.
3. Bring to quick boil.
4. Take the pot off the stove and add honey or maple syrup (your personal preference).

Alternatively, you can combine all the ingredients and blend them together. Once blended, heat the golden milk on your stovetop. Add some whey or vegan protein if needed.

Now that you have two drinks that get you ready for a workout and help you recover from a workout without compromising that great holiday taste, it’s time to get to work!

READ MORE:

• How to Fuel During the Holiday Season
• 3 Holiday Recipes that Won’t Ruin Healthy Habits
• Your Guide To Healthy Holiday Eating

 

* Marc Capistrano (B.A., CNP, ROHP/RNCP) is a Certified Nutrition Practitioner, athlete, and Certified Personal Trainer (PTS). Learn more at: LIVEITHOLISTIC.COM.

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