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.

Fitness and Weight Loss

Losing weight and getting in shape can be a daunting task. You need encouragement, a way to track your progress, and helpful workout hints. Here are some iPhone apps that can help you reach your fitness and weight loss goals:

1. LoseIt! helps you keep track of your daily activities so that you can see how many calories you are burning. A searchable database has a number of regular activities, as well as calorie counts for common foods. That way, you can also keep track of how many calories you are concerning. Perfect for someone who wants to be reminded of what it coming in — and being burned off.
2. StepTrackLite provides a simple pedometer that keeps track of how many steps you are taking. It works even when you have it in a bag. This application breaks your steps down into “walking” and “running”, as well as determining whether you have been doing vigorous or moderate exercise.
3. RunKeeper allows you to keep track of your mileage during any outing. It is perfect for hikers and walkers, as well as for runners. This app makes use of GPS to help you keep track of your altitude, duration and pace as well as the distance you go. This app is only free if you allow ads, however. Otherwise, it costs $9.99.
4. iMapMyRun, like RunKeeper, makes use of GPS to help you keep track of distances. However, you can enhance your experience by setting up an account that will save your training logs, save routes you have run (or biked or walked) and even receive voice feedback as part of your coaching.
5. iSPINNING can sync up with a heart rate monitor, allowing you to program workouts with a target hear rate. Allows you to track your power, distance and speed while on a mountain bike or a Spinner.
6. iPump Free Workout offers you two workouts that target major muscle groups. The full workouts are designed to help you get the most out of your work out, in turns of cardio and strength. You can see demos of the exercises, as well as use a workout log to keep track of your progress. There is a an iPump application that costs money, and offers a greater variety of full workouts.
7. Pret-a-Yoga Lite is designed especially for beginning practitioners of yoga. (There are more advanced exercises, though, for those who are ready for a bigger challenge.) This iPhone app takes you through different poses and demonstrates breathing and proper poses. Includes audio instructions as well.
8. FitView Lite keeps track of your fitness goals, stats and activities. Carry your entire fitness routine and progress around with you. There is a full version, with expanded charts and profile options, available for $3.99.

Food and Nutrition

You are what you eat. Live healthier by understanding what is in your food, and keeping track of the kinds of food that you eat. One of the first steps to living healthy is eating better.

9. Calorie Tracker features access to a database of more than 450,000 items found in restaurants and kitchens. Look up the calorie count of your meal, as well get information on fat, carbs and protein. Keep track of all the nutritional information available for different foods.
10. Restaurant Nutrition allows you to see exactly how unhealthy that food is when you go out to eat. Search by restaurant and then by menu item to find out how mancy calories, and how many grams of fat, you will find in common menu items when you eat out.
11. 40-30-30 is all about achieving nutritional balance. You can calculate the percentage of carbs, protein and fat in your meals and try to get the proper balance of 40 (carbs) – 30 (protein) – 30 (fat).
12. MyNetDiary encourages you to eat healthier by helping you keep track of the food you eat. Keep track of your meals, make notes and find out (using the database) how many calories you are consuming.
13. 2Fat helps you keep track of your BMI and body fat percentage. While not exactly “fun”, it can be a good reminder to eat better and improve your nutrition so that you have less body fat.
14. Eight Glasses a Day serves as a gentle reminder that you need to get plenty of water in order to live a healthy lifestyle. A great way to keep track of your water intake — and a reminder to replace soda and other empty calorie drinks with nice, cold water.
15. GoodFoodNearYou from Fitplanet provides you with access to restaurants and stores that offer healthy choices.

General Health and Medical

Looking for health information? Get access to medical and health information that you can use to enhance your lifestyle and make better decisions.

16. WebMD Mobile grants you access to the wealth of information on WebMD, allowing you to check symptoms and get health tips and reliable information.
17. EyeChart can help you test your visual acuity. Figure out whether or not you have a potential problem as soon as possible.
18. Epocrates Rx is a drug reference application that provides you with access to the uses for different drugs, as well as their interactions. A premium version includes a disease reference as well.
19. iQuit Smoking Counter provides you a way to track your attempts as you quit smoking. Measures the extra years you have gained and the money you have saved since you quit smoking.
20. Perfect OB Wheel helps you keep track of how things are going in your pregnancy, estimating due date, conception date, and helping you figure out what should be happening to the fetus at different trimesters.

Healthy Mind and Relaxation

There are iPhone apps that can help you improve your mental acuity and health. Additionally, you can use the iPhone to improve your relaxation technique — which is an important part of a healthy lifestyle.

21. aSleep focuses on helping you get the right amount of sleep. A sound generator helps you fall asleep or meditate. This is important, since proper rest is part of having a healthy mind and body.
22. iBrainWave SE provides binaural beats and white noise to help your mind move into a healthy, rejuvenating sleep.
23. BrainFit is designed to help you exercise your mental capabilities with a special mind game.
24. Zen Proverbs provides you with a number of proverbs meant for meditation.
25. Happiness uses a variety of methods to help you change your mood and drift toward contentment.