Medical Opinion
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 ½ 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).
The MAG Vung Tau 47