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Yes, You Do Have Time for Breakfast

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Best Breakfasts for Before and After Your Workout

What 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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pk1479 wrote:

way TOO many carbs for that second breakfast I think

6/28/2012 12:56:42 AM Report Abuse
mesantucci wrote:

very helpful. i'm about to leave on a road trip, and was very concerned about what to do for breakfast, since fast food is the way to go on road trips.

7/28/2011 08:36:47 AM Report Abuse
luvcts1 wrote:

This article was good although it should have been titled, Yes you have time to eat a Healthy breakfast." verses just "breakfast." My mother taught me at a young age to alway's eat something for breakfast even if only a piece of cake. As an adult, I still stick with that advice. It breaks my fast from sleeping.

2/18/2010 11:35:34 AM Report Abuse

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