13 Things You Should Eat Before And After A Workout
Consider this your cheatsheet before your next sweat sesh.
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Forget about pushing through a spin class on an empty stomach — these are the healthy snacks to satisfy your hunger before you hit the gym, and the things you should be eating to recover afterward.
Before: Banana
Keep a bunch of bananas on hand to grab on your way to the gym in the morning. As far as fruits go, it's ideal for munching before physical activity since they're easily digestible, plus the potassium aids muscle function.
Before: Oatmeal
A comforting bowl of oatmeal provides plenty of fiber that gradually releases carbohydrates into your bloodstream, so you can keep your energy up.
Before: Yogurt and Granola
Opt for 2 percent or full-fat yogurt (preferably Greek) with low-sugar granola and fresh fruit for a dose of protein before bootcamp. If you're into meal prepping, try making these muffin-tin granola and yogurt cups.
Before: Turkey Wrap
Two hours before you get moving, you want to take in a combination of carbs, fat and protein. A whole-wheat wrap with lean turkey, hummus and veggies (like avocado!) is a winner.
Before: Applesauce
With less than 30 minutes to spare before a sweat session, applesauce is a great quick fix. It contains a good amount of fiber that will keep your blood sugar up and won't upset your stomach while exercising.
Before: Fruit and Nut Bar
Dried fruit is the perfect simple carbohydrate that gives you energy and is easy to digest, while nuts (peanuts, pistachios, almonds, etc.) bring fiber and protein to the table. The ideal snack!
After: Cereal
A bowl of cereal with skim milk is great for post-workout hunger. Even the sugary varieties are okay in this case — they'll bring up your insulin level and help replenish your muscles so you're ready to sweat again soon.
After: Bagel
A wholegrain bagel is just the right kind of splurge following intense exercise. Your muscles have earned those carbs, and a schmear of peanut butter and jelly helps in the protein and sugar departments.
After: Cottage Cheese
This filling snack is low in carbs and rich in protein — great for losing weight and gaining muscle. Plus, it helps you control your appetite, so you don't pig out and undo your hard work.
After: Carrots and Hummus
Even after you exercise, your body requires fuel to properly recover. Dip baby carrots in about 2 tablespoons hummus for a protein-rich nibble that will replenish your energy and hold you over until the next meal.
After: Edamame
Pop some of these yummy steamed beans for a boost of fiber and protein with very little fat. Edamame contains fatty acids associated with reduced blood cholesterol.
After: Apple with Peanut Butter
Get in a serving of good fats by spreading a sliced apple with creamy peanut butter (natural is best). The monounsaturated fat helps you burn fat and build muscle and you'll get your energy back up quickly.
After: Chocolate Milk
This post-workout treat will make you feel like a kid again, and help your body recover. Mix it up with 2 percent milk and you'll give your system the protein and carbs it's craving.
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