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

After: Salmon with sweet potato

There is perhaps no healthier fish out there than salmon. It is rich in both protein and heart-protecting omega-3 fatty acids. To keep you feeling full and satisfied, prepare a side of sweet potato with its 23 grams of carbs and nearly 4 grams of fiber. Sweet potato also boosts your immune system with a daily supply of vitamin A. Roast it, bake it, or mash it, but resist the temptation to add butter. Instead, top it off with a spoonful of extra-virgin olive oil.

After: chicken, brown rice, and vegetables

Why do fit people often incorporate skinless chicken breast into their diet? A mere 4 oz serving contains a whopping 35 programs of protein and yet only 185 calories! Your immune system benefits from the vitamin B-6 as well. Add a generous portion of vegetables and a cup of brown rice for a perfectly balanced meal.

Before, during and after: stay hydrated

Make sure to drink plenty of water. Follow these guidelines:

• Before exercise: Around 16 to 24 ounces

• During exercise: 8 to 16 ounces every 15 to 20 minutes

• After exercise: 16 to 24 ounces for every pound you lose during your workout (step on a scale before and after)

 
After: Water or sports drink?

If your workout lasts an hour or less, stick to water. But if you exercise for longer periods of time, it is important to replace electrolytes, including magnesium, potassium and sodium, which are lost as you are sweating. In those cases, coconut water or Gatorade is a better option.

Foods to avoid

Foods that are greasy and high in saturated fats take longer for your body to digest, which can result in stomach aches. Also keep in mind that some people don’t respond well to a combination of high fiber and protein during a workout. All bodies are built differently, so pay attention to what works and doesn’t work for you. If you’re running a 10K race, take the safest route and stick with the recommended meals and snacks.