What would be a good shake to drink before I go to a Zumba or group fitness class in the morning?


Usually in the mornings I’m not hungry, but I force myself to eat breakfast. I have started going to the early morning Zumba class on Wednesdays, and I was thinking to drink a protein shake instead of the whole breakfast thing. I’m diabetic, but I control it so I don’t have to take medicine most of the time.  But some days I want to just have something good for my work out without having a full breakfast. I go to the Gym 5 times a week—doing Zumba 4 times and 1 time with my trainer doing weights for 30 minutes then 50 minutes on the elliptical machine! Is there a pre-workout shake that you would recommend? – Beatriz



I agree that a full meal before Zumba or a group fitness class doesn’t make sense.  A light shake would suit you; provided you’re going to eat breakfast after class.  For ready-to-drink versions, look for it to have total Calories of 150-200, Carbohydrates under 20 grams (Carbs ideally divided with 3 or more grams of Fiber, and total Sugar under 10 grams) and Protein from 8-12 grams.  At home you can whip-up this smoothie:  a half scoop of whey protein with 3/4 cup frozen fruit and 1 cup milk—my favorites is with berries and 2% milk—blend until smooth. Enjoy! – Debbie J., MS, RD

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Posted on June 13, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. I dance zumba 3 times a week n I want to know what kind the shake I can drink instead of food after

    • Debbie J., MS, RD

      For a post-workout shake, there are so many options! Depending on whether you want a dairy-free version, full meal replacement or just something to tide you over. You can double the parameters in the answer above as a starting point.

      My current personal preference is a small Matcha Green Tea Blast (blueberries instead of sorbet) with whey protein boost from Jamba Juice when I’m not going to eat again soon. Whatever your choice, keep in mind that one can burn roughly 400-600 Calories during an hour Zumba class.

      Check out our relevant article titled “Eat Like This to Help Maximize your Recovery and Results” from April.

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