What to eat Before and After a Workout.

 

Before the Workout.

1. Go for fruits 

If you don't have that much time before your workout or exercise then you can eat banana or apple for some quick, natural energy.

Your body easily digests these carbohydrates and turns them into the energy you need for exercise. Also, fruit is packed with helpful nutrients.

2.Bread and Peanut Butter

The bread and peanut butter in lunchbox serve up the carbs. They give energy to 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.

3. Low fat Latte (use milk that has little or no fat)

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. 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.

After the workout

1. Eggs and 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.

2. 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.

3. 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 baked in its skin for 23 grams of carbs and 3.8 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.

4. Chicken, Brown Rice and Vegetables

                                 

 There’s a reason skinless chicken breast is thought of as a slim-down food: Half of one pack 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.

5. 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).                                                                                                                                               

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