The best food for before and after workout.
Wheat toast with sliced banana and cinnamon:
When it comes to gearing up for workout , carbs are your fitness BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole wheat toast with fruit gives you both types carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming , while the fruit adds and extra kick of energy . For those training for a race , bananas are prefect in raising potassium levels , which drop when you sweat a lot . For an added bonus , add a dash of cinnamon . The spice has been linked to stabilizing blood sugar and improving brain function.
Greek yogurt and trail mix:
Eat some yogurt first , it is easy on your stomach and when paired with trail mix can give you the little your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. The healthy sugar from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid workout . Just remember a little bit goes a long way. Seeds and nits are high in fat , which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.
Grilled chicken and mixed vegetables:
You already know eggs are a great source of protein and help aid in muscle recovery and growth . Switch it up from the usual scramble and make a veggie packed omelet . Garnish with a few slices of avocado for fiber and mono saturated fats. Similar to olive oil , avocados can help your body better absorb fat soluble nutrients that your veggies have likes vitamin A , D , E , K . These vitamins are stocked with antioxidants . the boost for your body , inside and out.
Salmon with sweet potato:
Aside from the usual protein parks , salmon has bioactive peptides , small protein molecules that play a role in inflammation reduction , helping to regulate insulin levels and give you support . Sweet potatoes pack in those complex carbs as help to restore glycogen levels , which get depleted after a workout.
Chocolate milk :
Recent research has shown that chocolate milk is the latest craze in post workout snacks , even over water and sports drinks . That’s because it has everything you need in one glass : cabrs and protein for muscle recovery , water content to replace the fluids lost as sweat and calcium , sodium and sugar all ingredients that help you recover faster , retain water and regain energy .