What to eat before and after a workout

Cacao Goji Energy Squares

When a dietitian recommends chocolate, who are we to argue? These densely packed bites are made with organic, raw ingredients: dried fruit such as dates, raisins and apricots, as well as sunflower and sesame seeds. Besides being a great source of vitamins, minerals and fiber, the cacao and goji berry add antioxidants, plus the boost of energy needed to get you pumped for your workout.

Power Mix

This grown-up version of trail mix is pure energy (with zero added salt). Roasted peanuts and soybeans provide ample amounts of protein and dietary fiber, while raisins, dried strawberries, cherries and cranberries pack in vitamins and antioxidants. Just toss this snack into your gym bag, or bring some along on hikes and bike rides for a steady source of body fuel.

Sacha Inchi

Also known as Inca peanuts, these make Morgan’s list because they provide a complete source of protein with all the essential amino acids. Just a handful (1 ounce) has about 8 grams of protein and 6 grams of fiber. Their mild, nutty taste makes them a great addition to a smoothie; toss a few in for texture.

Quinoa Puffs

These little squares contain all nine essential amino acids, the proteins that build muscle. Quinoa puffs are an easy way to get the benefit from the nutrients in regular quinoa, an excellent source of iron and fiber. Morgan likes them as part of breakfast, perfect with a drizzle of honey, fresh fruit (go for blueberries, an antioxidant powerhouse) and milk.