If you work out, you likely know the importance proper nutrition plays in your overall performance. Making healthy nutritional choices provide the energy needed to perform at peak performance levels, as well as to recover properly once your workout is over. Although there is no one-plan-fits-all when it comes to effective fueling before, during, and after workouts, there are rules you can follow that nutritional experts and professional athletes recommend. All you have to do is experiment, and see what works best for you.
Banana
The simple banana finds its way into many workout meal and shake recipes for good reason. The banana is one of the healthiest fruits, containing plenty of vitamins and minerals, including B-6, fiber, vitamin C, magnesium, as well as potassium. Additionally, a medium banana contains only 72 calories, making it waistline-friendly. The banana also contains a generous amount of carbohydrates -- roughly 36 g.
Cereal and Milk
Recovery from moderate to strenuous exercise is an important consideration for athletes, professional and amateur alike. Research has shown that 100 percent whole wheat flake cereal served with nonfat milk helps the recovery process in part by raising insulin levels while blocking the build-up of lactate in an athlete's bloodstream. This potent combination of cereal with milk contains enough proteins and carbohydrates to assist the body's tissue re-building process, or recovery, after exercise.
Honey
Honey is a good energy source for exercise, containing 17 g of carbohydrates and 64 calories per tablespoon. Consume honey before, during, and after your workout session not only as a quality energy source, but also to aid in muscle and tissue repair. Honey's easy to consume in a variety of ways; add it to your water, dip your fruits or vegetables in honey, or spread it on a peanut or nut butter sandwich.
Peanut Butter
Some call peanut butter a super food, and many workout buffs add it to their daily diet for post-workout recovery. Peanut butter contains 100 calories and 7 g of the healthy, unsaturated fat. Peanut butter will keep you feeling full, thanks to its fiber and protein content. Peanut butter is an affordable source of calories needed for endurance or strenuous exercise, costing roughly 7 cents per 100 calories. Peanut butter contains needed vitamins and minerals, such as vitamin E, folate, magnesium, as well as resveratrol and zinc. Peanut butter helps with the recovery of both the muscle and immune systems.
References
- Women's Health: Nutrition: Gu Vs. Banana: Fitness Food Face Off: During Your Workout: Gu Vs. Banana
- ACSM: Study: Cereal Aids Recovery After Exercise, May 2007
- Honey: Benefits: Natural Energy: Benefits Of Honey:
- Beginner Triathlete: Diet And Nutrition: Peanut Butter: A Super Sports Food; Nancy Clark, November 2004
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