Yes, You Do Have Time for Breakfast
Best Breakfasts for Before and After Your WorkoutWhat to Eat Before You Work Out
If you exercise first thing, eat beforehand to raise blood glucose levels that have dropped overnight. A 200- to 250-calorie snack with 30 to 50 grams of carbohydrates will let you work out harder and burn more calories, says Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes.
What to Eat: Stonyfield Farm Fat Free Plain Yogurt (6 ounces) mixed with 1/2 cup blueberries, 1 tablespoon maple syrup/ and 1 tablespoon Planters Sunflower Kernels
214 calories, 10g protein, 40g carbohydrate, 4g fat (1g saturated), 5g fiber
Why: "The natural sugars in the blueberries, maple syrup, and yogurt give your muscles a speedy energy source," explains Ryan. Sunflower seeds add crunch and the disease-fighting antioxidants vitamin E and selenium; the blueberries are also antioxidant powerhouses. "Frozen are just as nutritious as fresh," Ryan adds.
What to Eat: One tablespoon Arrowhead Mills Natural Peanut Butter on 1 small whole wheat pita and 1 kiwi
215 calories, 8g protein, 30g carbohydrate, 10g fat (1g saturated), 5g fiber
Why: A whole-grain pita and a piece of fresh fruit such as a kiwi are easy ways to boost sagging blood-sugar levels and stop hunger pangs. "Natural peanut butter supplies heart-healthy fat with no added sugar," says Hark.What to Eat After You Work Out
"Research shows that eating within 30 minutes to an hour after exercise improves muscle recovery," says Ryan. Aim for a meal with 50 to 75 grams of carbohydrates and 10 to 25 grams of protein.
What to Eat: Jamba Juice Protein Berry Pizzazz (16 ounces)
280 calories, 15g protein, 56g carbohydrate, 1g fat (0g saturated), 4g fiber
Why: "High-quality protein like soymilk and protein powder hastens recovery," says Ryan. And the fruit provides vitamins, minerals, and carbohydrates.
What to Eat: One Sara Lee Heart Healthy 100% Whole Wheat Bagel topped with 4 slices Healthy Choice Smoked Turkey Breast and 1 slice Sargento Reduced Fat Swiss Cheese
328 calories, 25g protein, 50g carbohydrate, 7g fat (2g saturated), 6g fiber
Why: The carbs will help your muscles repair themselves, and the turkey and cheese supply protein.
Originally published in FITNESS magazine, January 2007.
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