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Before & After EVERY Workout : What is the good workout meals?
To Power Up
The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle. Ready to make the most of your workout?
Take It Right Time
Aim to have a snack or meal 1 to 3 hours before your workout. You can have stomach troubles if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat within an hour of finishing.
Before Workout : Peanut Butter
The bread and jelly serve up the carbs. They give you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings.
Before Workout : Oatmeal With Low-Fat Milk and Fruit
Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit. Your body digests the carbs in this combo more slowly, so your blood sugar stays steadier. You’ll feel energized for longer.
Before Workout : Fruit-and-Yogurt Smoothie
Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar. Whip up your own version with protein-rich yogurt and fruit.
Before Workout : Trail Mix
Trail mix is a good snack for any workout. Raisins give you a quick hit of energy that’s easy on the stomach. Mix a small handful of them with a few almonds, which are high in protein and heart-healthy unsaturated fat. They also have an antioxidant that may help your body use oxygen better and give you better exercise results.
Before Workout : Low-Fat Latte and an Apple
If you’re a coffee drinker, sip a latte before that morning or lunchtime fitness class. You’ll get protein from the milk, and the caffeine may ease muscle soreness and rev up calorie burn during exercise. Pair it with an apple for high-quality carbs.
Before Workout : Banana
Only have 5 or 10 minutes before your workout? Snack on a banana. Their easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Toss one into your gym bag for a last-minute snack.
After Workout : Egg and Whole-Wheat Toast
The toast’s carbs put back the energy you burned during exercise, while its fiber keeps your blood sugar levels even. Serve it with an egg to boost your results. They’re a complete protein, which means they have all nine of the essential amino acids your body uses to build muscle.
After Workout : Chocolate Milk
This childhood favorite has the ideal ratio of carbs to protein — about 4 to 1 — to refuel and rebuild your muscles. One study found that athletes who had a glass after a workout recovered faster than those who had a carb-only sports beverage.
After Workout : Whole-Grain Turkey Wrap
The whole grains give you high-fiber carbs, while the turkey has 19 grams of protein per 3-ounce serving. Swap the mayo for creamy avocado — it’s high in potassium and magnesium, two minerals that can fend off muscle cramps.
After Workout : Greek Yogurt and Fruit
One cup of this creamy treat offers 20 grams of protein. You can add even more nutrition by topping your bowl with fruit to add energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.
After Workout : Salmon with Sweet Potato
This fish is high in protein and omega-3s that can ease the post-workout muscle inflammation that causes soreness. Pair salmon with a sweet potato baked in its skin for carbs and fiber to keep you full. You’ll also get all the immune-boosting vitamin A.
After Workout : Chicken, Brown Rice, and Veggies
There’s a reason skinless chicken breast is thought of as a slim-down food: Half of one packs in 27 grams of protein in only 142 calories. It also has a lot of vitamin B-6, a nutrient important for your immune system. Serve it with brown rice and veggies for the right combination of carbs and nutrients.
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