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| More zip: take the guesswork out of your preworkout and postworkout nutrition with foods that energize, sustain and help you recover from training Joe WuebbenYOUR DAYS OF trying to figure out exactly what you need to put in your body are over. We've made it real simple: Here are 27 foods that will help you make the most out of every workout. ENERGY TO BURN FOOD SERVING SIZE CALORIES CARBS (G) SUSTAINED ENERGY (several hours before exercise): For energy and muscle-building reserves you didn't even know you had. Almonds 1/4 cup 170 5 long-lasting energy Brown rice 1 cup 216 45 (long grain) Finfish/ 6 oz. continued below... |
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146 zero Whitefish Instant 2/3 cup 99 19 oatmeal (Quaker) Spinach 1 bunch 75 12 (340g) Sweet potato 1 large 185 44 baked sweet potato Whole-wheat 1 muffin 130 26 English muffin TRAINING FUEL (within an hour before training): Hearty, hunger-stopping nutrition to get you through a grueling session, Deli-sliced 4 slices 140 4 turkey Nuts 1/2 cup 208 47 cereal Lentil soup 1 cup 140 22 (Progresso) Multigrain 17 130 21 Wheat Thins crackers (Nabisco) Plain yogurt 8 oz. 140 16 Promax bar 1 bar 290 38 (chocolate mint) FAT (G) PROTEIN (G) FIBER (G) WILD CARD Almonds 15 7 4 Unsaturated fat long-lasting provides energy Brown rice 5 4 Low glycemic (long grain) index keeps blood sugar stable Finfish/ 12 40 zero Protein Whitefish keeps you fuller longer Instant 2 4 3 1,000 IU oatmeal vitamin A (Quaker) Spinach 1 10 9 6 mg alpha-tocopherol vitamin E, a key antioxidant Sweet potato 3 5 A lower GI than a potato; contains beta-carotene Whole-wheat 1 6 4 High fiber English muffin keeps insulin Deli-sliced 4 24 zero A preworkout turkey protein boost Nuts 1 6 5 Only 7g sugar cereal Lentil soup 2 9 7 Legumes pack (Progresso) protein and fiber Multigrain 4 2 2 Multigrain Wheat Thins prevents muscle (Nabisco) cramps and spasms Plain yogurt 4 10 zero 450 mg calcium Promax bar 6 20 2 Significant (chocolate amounts of many mint) vitamins, plus 20g protein RECOVERY AND GROWTH FOOD SERVING SIZE CALORIES CARBS (G) INSTANT RECOVERY (immediately following a workout): For glycogen stores depleted through training. Banana 1 large 125 32 banana Cranberry 1 cup 144 36 Juice Gatorade 116-oz. 100 28 bottle Pineapple 1 cup 140 34 juice (natural) Raisins 1/4 cup 130 31 Watermelon 2 cups, 100 22 diced Papaya 1 large 148 37 papaya MUSCLE BUILDING (within an hour after lifting): Protein promote recovery and manufacture lean mass. Beef jerky 3/4 cup 210 12 Canned tuna 1 can 150 zero Hard-boiled 8 large 132 3 egg whites whites Lean ground 1/4-lb 175 zero beef patty Low-fat 1 cup 200 8 cottage cheese Met-Rx RTD 1 can 240 15 40 protein shake (chocolate) Soybeans 1 cup 375 28 (green, raw) FOOD FAT (G) PROTEIN (G) FIBER (G) WILD CARD Banana 1 3 540 mg potassium (lost through sweat) Cranberry zero zero zero 90 mg vitamin C juice Gatorade zero zero zero Replaces sodium and other electrolytes Pineapple zero 1 zero Vitamin C, calcium juice and quick-recovery (natural) carbs Raisins zero 1 3 Nutrient-dense and inexpensive Watermelon 1 2 2 Water, lycopene, and a high GI ideal for postworkout Papaya 2 7 235 mg vitamin C Beef jerky 3 36 zero A convenient, portable protein source tuna zero 20 mg niacin; aids growth and hormone production Hard-boiled zero 28 zero A cheap, effective egg whites form of protein Lean ground 9 21 zero Vitamin B6 beef increases growth-hormone output from hard training Low-fat 4 28 zero 300 mg phosphorus; cottage cheese helps promote muscle growth Met-Rx RTD 3 40 2 More than 100% of 40 protein Daily Values for E shake and vitamin (chocolate) calcium Soybeans 17 33 10 166 mg magnesium; (green, raw) helps muscles process glycogen