The Best Things To Eat Before and After Exercising (2 of 3)

Before: Banana

Strapped for time before your exercise routine? Have a banana. No preparation is needed, and you can just stick one in your gym bag. Bananas contain carbs that digest easily and therefore keep you from feeling sluggish. Along with beneficial antioxidants, they contain potassium, which may help fend off muscle cramping.

After: Egg and whole-grain toast

Choose whole-grain bread rather than white since the former is packed with fiber while the later is just empty calories. Serve it with a hard-boiled or scrambled egg (avoid the temptation to add salt since the sodium absorbs water and leaves you prone to cramping), which contains all nine of the essential amino acids needed for building muscle.

After: Low-fat Chocolate milk

Chocolate milk isn’t just for kids; when you’re looking for a drink with the perfect carbs to protein ratio (4:1), this is a great option. It both refuels your body and helps with muscle recovery. In fact, one study found that athletes who drank a glass of chocolate milk rather than carb-only sports drinks like Gatorade recovered faster. In addition, chocolate milk replenishes the fluids lost during your workout.

After: Whole-grain turkey wrap

Once you’ve finished exercising, enjoy this healthy and easy-to-make snack. The whole grains give you the right amount of fiber and carbs, whereas the 3 ounces of turkey is packed with 19 grams of protein. Ditch the mayo and go with slices of avocado instead. They provide heart-healthy unsaturated fats, potassium, magnesium and lots of vitamins.

After: Greek yogurt and fruit

Not only is Greek yogurt delicious, it provides 20 grams of protein per serving. For some extra nutrition, top it off with some strawberries, raspberries or blueberries. The antioxidants will help with the muscle soreness following your workout.