Blogging e-Health

Are you trying to get in shape by working out? If so, you may not be successful unless you watch what and when you eat. Mild workouts don’t demand as much attention to regenerating muscle tissue as workouts that involve more strenuous exercise; but, your body will function better if you feed it with carbohydrate and protein. Portion sizes are important, as less strenuous exercise does not burn as many calories. Watch your portion sizes so you can enjoy the weight-loss or muscle-building benefits from your workouts.

The list below contains a wide variety of carbohydrate and protein food combinations that are low in fat and that will fuel your body before and after workouts. Follow the links to learn more about portion sizes, recipes and theories behind the choices. The list is divided into pre- and post-exercise foods and snacks. Each offering is listed alphabetically under those categories to show our readers we do not prefer one food combo over another.

Pre-Exercise

These meals will provide fuel for working out. Try to eat at least an hour before you exercise, with light meals about two hours before the gym and heavier meals about four hours before you work out.

1. Apples with almonds: Apples contain pectin fiber to slow entrance of sugar into the bloodstream. Add a dozen almonds for protein.
2. Apple and oatmeal: If you don’t like or cannot eat nuts, this is a low-glycemic serving that will keep you going.
3. Baked potato with chicken breast: Although this link focuses on men, this combo works for women, too. This is a ‘perfect’ carb and protein blend for pre-workout.
4. Blueberry Buckwheat Pancakes: This is a hearty meal that will stay with you – no wheat, no dairy and filled with carbs.
5. Blueberry Smoothie: It takes less time to digest liquids, so a smoothie is perfect for that before-workout nutritional boost if you lack time.
6. Broccoli: Combine this powerhouse protein food with a carbohydrate (like shell noodles and a dash of olive oil) to get boost.
7. Chicken and brown rice: A suggestion from a Gold’s Gym representative, one that would make a light lunch before an afternoon workout.
8. Chili powder or ginger: Add these to your pre-workout meal to put a little “kick” into your workout. These spices aid in the thermogenic process, which helps with fat loss (along with other good foods).
9. Energy Drink: If you work out early in the morning, try this recipe about 30 minutes before you start your exercise. Your body will absorb the carrot juice, garlic and ginseng quickly, and you’ll have energy for that before-the-sun-rises routine.
10. Kiwi Orange Parfait: Enjoy kiwifruit, a small orange, low-fat granola and low-fat vanilla yogurt for this breakfast.
11. Lentils: This is a great source of carbs, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium and copper, while low in fat and calories.
12. Muesli and skimmed milk: This is a light breakfast rich in low-glycemic carbs, which may help you burn more fat during your morning workout.
13. Oatmeal: Simple, fast and a fantastic carbohydrate source. Add some vitamin-rich blueberries or strawberries for variety.
14. Pasta: 50 grams of carbs per cup provides muscle-building proteins and a food that digests in the small intestine, which helps to avoid cramps and heartburn. Combine with protein from veggies or lean meat to complete the meal.
15. Pre-Workout Punch: Make your own sports drink without a blender with this recipe. The water-sodium combination may enhance hydration.
16. Quinoa Salad: Try this protein-rich salad that includes tomatoes, parsley, cucumber, onion and lime juice to fuel your body.
17. Sweet potatoes: This single food packs in carbs, fiber and protein with very few calories. Don’t pack it with butter and/or sugar, though…a dash of cinnamon or a few raisins can add sweetness without guilt.
18. Tuna and pasta salad: Pasta for the carbs and tuna for the protein – this makes for a great light lunch before an afternoon workout.
19. Wheat bread and peanut butter: Great intake before a strenuous workout, as the complex carbohydrates provide energy and help build muscle.
20. Yogurt: This is a good source for carbs and protein, with very few calories if you choose a low-calorie option.

Post-Exercise

The most critical nutritional period for muscle growth is the post-workout meal. Following a hard workout, your body is severely depleted of glycogen and glucose that you can replace with the following food combinations:

21. Bagel and string cheese: The (low-fat preferred) cheese replaces milk, bagel for fiber and protein. Choose a grain bagel.
22. Baked potato with low-fat cheese and side of fruit: This combo provides enough protein and carbs for a light lunch after working out.
23. Banana and peanut butter: This link calls for one gram of protein for every three-four grams of carbs. A large banana contains 30 grams of carbohydrates and two tablespoons of peanut butter contains nine grams of protein.
24. Bean burrito: Try a whole-wheat tortilla packed with black beans, salsa and low-fat cheese.
25. Caffeine: A study shows that athletes who consumed caffeine and carbs after strenuous exercise had 66 percent more glycogen in the muscles four hours later than athletes who ingested carbs alone. Try this Morning Mocha Smoothie for post early-morning workouts.
26. Carbs: Eating 100-200 grams of carbohydrates within two hours of endurance exercise is essential to building adequate glycogen stores for training.
27. Chicken, pasta and veggies : Lean chicken and any vegetable mixed with pasta makes for a great light lunch or dinner after a workout. Eat separately or mix together.
28. Eggs and juice: Try hard-boiled eggs to avoid extra fat in frying. Any juice will do, but watch the sugar content.
29. Egg and veggie omelet: Try an avocado for fiber and monounsaturated fat, or a mix of veggies for a great protein lunch after working out.
30. Garbanzo salad: Try this recipe for a light lunch after workout. Adding feta cheese and Bulgar provides calcium and fiber.
31. Gatorade and whey protein: This is a liquid protein drink that is effective and provides a quick resource for post-workout relief.
32. Peanut butter and honey sandwich: Try whole grain bread for a filling post-workout snack.
33. Protein bars: Avoid bars that contain high levels of fat and refined sugars.
34. Rice cakes with nut butter and banana: This article suggests peanut butter, but other nut butters are on the market and worth a try (such as almond butter).
35. Seed or nut milk: While this suggestion was touted for raw food dieters, the amino acids in these drinks can help replenish anyone’s energy.
36. Sports drink: A liquid such as a sports drink will act quickly to replace energy stores. This link takes you to a homemade drink made from a banana, milk and yogurt.
37. Sushi: Jeremy Wariner would love a sushi bar next to the track or weight room for post-workout treats that contain all the essentials any athlete would need.
38. Turkey on whole grain bread: Make that turkey lean for a balanced carb-protein balance.
39. Vegetable bean soup and bread: While the link to this article has this suggestion listed as a ’snack,’ it can work as a light meal. The liquidity of the soup will hit your system faster than the whole food, but the combination is great, especially if the bread is whole grain.
40. Whole grain cereal: While liquids may work faster to regenerate your system, whole grain cereal is just as effective at refueling muscles.

Snacks

The best snack for working out is plain water to remain hydrated. But, if the workout is strenuous, it’s good to replenish your system with a light protein-carb combo. Otherwise, save these snacks for pre- or post-workout.

41. Banana (frozen) with peanut butter, walnuts and raisins: Try this recipe after a sweaty workout to life your spirits and lower the temperature.
42. Chocolate milk: In one study, chocolate milk outperformed some sports drinks in helping athletes bounce back from a workout. Try one-percent fat, one cup for a mid-workout snack, two cups for after workout.
43. Cottage cheese and fruit: Few men we know have acquired a taste for cottage cheese, but this is a great option for a snack that’s filled with protein (but low in carbs and fat).
44. Egg and fruit juice: One hard boiled egg is jam-packed with protein. Choose natural juices.
45. Fresh fruits: Fruits provide a touch of carbs to keep you going and fructose to provide fast-burning energy.
46. Minibagel with nut butter, honey and toasted wheat germ: You can skip the toasted wheat germ if the bagel is whole grain.
47. Pita bread and hummus: Try the little pita snack breads with a dab of hummus, made from chickpeas. This will provide carbs as well as proteins.
48. Raisins and nuts. A handful of raisins give you a simple carb for immediate energy, and nuts give you a little fat and a feeling of fullness. Try trail mix, too, but not the ones with candies.
49. “Recovery Pudding“: Scroll down for this yummy snack that includes bananas, dates, flax seed, carob powder, coconut oil, lemon juice and sea salt.
50. Whole wheat crackers and tuna: Try this light snack for a boost and to help regenerate muscle tissue.

Did you enjoy this article?