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?
Time
It Right
Aim to have a snack or meal 1 to 3
hours before your workout. You can have tummy 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:
PB&J
The bread and jelly in this lunchbox
staple 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 and binges. In fact, research
shows that eating small amounts of peanuts can help you maintain a healthy
weight. Headed on an easy walk or to yoga class? Half a sandwich may be all you
need.
Before:
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. For an extra dose of protein and bone-building
calcium, stir in some low-fat milk.
Before:
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, which packs in energy-boosting carbs. Blend it with water or ice to help
you stay hydrated. Research shows that not getting enough fluids can zap your
strength and endurance.
Before:
Trail Mix
It’s known as a hiking staple, but
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:
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. One warning:
Caffeine can mess with your sleep, so avoid it in the afternoon. You could swap
the latte for a glass of low-fat milk or piece of string cheese.
Before:
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:
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. No time for a post-workout scramble? Pack a hard-boiled
egg with a whole-grain roll or crackers.
After:
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. Plus,
chocolate milk is 90% water, so it replaces some of the fluids you lose during
exercise.
After:
Whole-Grain Turkey Wrap
After you wrap up your workout, whip
up this easy snack or lunch. The whole grains give you high-fiber carbs, while
the turkey has 12 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. Bonus: Avocado is also packed with heart-healthy
unsaturated fats and plenty of vitamins.
After:
Greek Yogurt and Fruit
A cup of this creamy treat serves up
more than 20 grams of protein. Topping your bowl with fruit adds
energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even
more of a benefit. Research shows that eating them after a workout can help
with the muscle inflammation brought on by exercise.
After:
Salmon With Sweet Potato
This fish is high in protein and
omega-3s -- heart-healthy fats that can ease the post-workout muscle
inflammation that causes soreness. Pair salmon with a sweet potato for 26 grams
of carbs and 4 grams of fiber to keep you full. You’ll also get all the
immune-boosting vitamin A you need in a day. Serve your sweet potato roasted or
mashed, but skip the high-calorie butter and cream. Use a drizzle of olive oil
instead.
After:
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.
Before,
During, and After: Drink Up
Make sure you have plenty of water.
How much? Use the following guidelines:
- Before exercise: About 2 to 3 cups
- During exercise: About 1/2 to 1 cup every 15 to 20 minutes
- After exercise: About 2 to 3 cups for every pound you lose during exercise (you can weigh yourself before and after your workout).
After:
Sports Drink?
If you exercise for an hour or less,
water is all you need to stay hydrated. But if you go for longer, you need to
replace electrolytes. These are minerals, such as sodium, potassium, and
magnesium, that help you stay hydrated. You lose them when you sweat. Look for
a drink that has electrolytes, like a sports beverage or coconut water.
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