What to eat before and after a workout

Try a Greek yogurt like Chobani after a workout. Credit: Provided
Try a 2% Greek yogurt after a workout.
Credit: Chobani

Use these tips from sports dietician Dawn Jackson Blatner to maximize your workout by eating the right foods before and after a session. 

Before your workout

Bananas: For a steady, long-lasting supply of energy, eat a banana right before you hit the gym. It contains 25 grams of carbohydrates, your body’s preferred fuel source for exercise. Bonus: You’ll also get a good dose of potassium, a key electrolyte that’s lost through sweat.

Raisins: A new study shows that raisins work just as well as sports gels to fuel your muscles pre-exercise. Aim for 2 tablespoons — or about 30 to 40 raisins.

Pomegranate juice: Healthy compounds in pomegranate juice called polyphenols may help decrease muscle soreness, a recent study found. Drink 4 to 8 ounces daily. Choose one that’s 100% juice, like POM Wonderful.

Green tea: This healthy brew contains catechins, substances that may increase fat burning during exercise, according to research. Drink 8 to 16 ounces of hot or iced tea before heading to your session.

After a workout

Tuna sandwich: Your body’s best exercise recovery combo is protein to repair muscles and carbs to replenish energy stores. Protein-rich tuna on whole-grain bread is the perfect post-workout pick-me-up. Bonus: The healthy omega-3 fats in tuna may also decrease muscle soreness. Most single serve, no-drain StarKist pouches are 100 calories or less.

Yogurt: Dairy foods such as yogurt are naturally rich in protein and carbs. For extra credit, choose 2% yogurt — it contains conjugated linoleic acid, which may accelerate fat burning. Try plain 2% yogurt, such as Chobani or Stonyfield. Add a teaspoon of honey for sweetness.

Tart cherries: A compound in tart cherries called anthocyanin may reduce muscle soreness and inflammation. Aim for 1/2 to 1 cup of the unsweetened frozen fruit or 100% juice.

A green smoothie: A new study shows that a healthy compound in leafy green vegetables helps muscles work more efficiently. In a blender, puree 1 cup of leafy greens such as spinach, 8 ounces of low-fat milk and 1/2 cup frozen berries and enjoy it after vigorous exercise sessions.

And don’t forget to drink water!

Without proper hydration, fatigue sets in faster and increases your risk of injury. Aim to drink about 8 to 16 ounces during a 30-minute workout.



News
Entertainment
Sports
Lifestyle
Local

Apple says its systems not to blame for…

By Edwin Chan and Christina FarrSAN FRANCISCO (Reuters) - The week before a crucial launch of its new iPhone, Apple Inc said intimate photos of…

Local

Tallest residential building planned for lower Manhattan

A residential tower planned for lower Manhattan will soar 1,356 feet in the air -- just 12 feet shy of 1 World Trade Center. When…

Local

Bronx man commits suicide by decapitation

A Bronx man committed suicide Monday morning in the Hunts Point area of the Bronx by decapitating himself. According to the NYPD, the 51-year-old man…

Local

Top cops enroll in Twitter course at John…

NYPD officers are reportedly getting a lesson on the best way to use 140 characters or less. The New York Post reported Tuesday top officers…

Arts

Pop culture and prostitutes: New Toulouse-Lautrec exhibit at…

Henri Toulouse-Lautrec documented the cult of celebrity and the rise of pop entertainment in his prints, posters and lithographs — now on display at MoMA.

Arts

PHOTO: Extreme artist Eskil Ronningsbakken balances unicycle on…

Extreme artist’ Eskil Ronningsbakken balances on the edge of a cliff face at 4,600 feet – on a unicycle. The Norwegian travels across the globe, balancing over vertiginous ravines, tall…

Music

Hear two previously unreleased Adele songs

Missing some Adele in your life? Two previously unreleased songs from the singer have appeared online.

Music

Lincoln Center just made 'Lord of the Rings'…

Middle Earth already has sweeping vistas, a hero's journey and technology-revolutionizing special effects. But next April, the Lincoln Center will add another dimension to Peter Jackson's…

NFL

10 storylines to watch for the Giants this…

The Giants rebounded from an embarrassing 0-6 start last season, but not well enough to make the playoffs.

NFL

Michael Vick set to be weekly guest with…

Mike Francesa may need to backtrack from his harsh commentary of Michael Vick now that the Jets backup quarterback will be a weekly guest on his show.

NFL

Jets expect to make playoffs after sitting on…

The same pundits who predicted the Jets would be woeful a season ago are now eying the playoffs for this revamped team.

NFL

Antonio Allen returns to practice after concussion

Antonio Allen was cleared to practice again following his concussion two weeks ago.

Parenting

In defense of making a mess during playtime

"Recipes for Play" authors Rachel Sumner and Ruth Mitchener think playtime should involve the five senses and making a mess is part of the fun.

Wellbeing

Jason Hope helps push anti-aging efforts forward

Reporter was commissioned to write this in-depth article When it comes to age-related illness, the direction of modern medicine seems more reactive than proactive. In…

Wellbeing

Today's Doomsday preppers: a closer look at survivalist…

Reporter was commissioned to write this in-depth article. The term “Doomsday prepper” is often associated with the paranoid, anti-government stereotype of the 1990s. The truth…

Education

These college students think breakfast is the most…

  It should be no surprise that the city that never sleeps is also home to the most students who like to order food in…