The Best Breakfasts
For
Before and After your Workout

by Lauren Condell
Certified Personal Trainer

 

Pre-Workout

If you exercise first thing, eat beforehand to raise blood glucose levels that have dropped overnight. A 200 to 250 calorie snack with 30 to 50 grams of carbohydrates will let you workout harder and burn more calories.

What to Eat: Fat Free Plain Yogurt (6 ounces) mixed with ½ cup blueberries, 1 tablespoon maple syrup and 1 tablespoon sunflower kernels.
Why: The natural sugars in the blueberries, maple syrup and yogurt give your muscles a speedy energy source. Sunflower seeds add crunch and these disease-fighting antioxidants vitamin E and selenium; the blueberries are also antioxidant powerhouses (tip: frozen are just as nutritious as fresh).

What to Eat: One tablespoon natural peanut butter on 1 small whole-wheat pita and 1 kiwi.
Why: A whole-grain pita and a piece of fresh fruit such as a kiwi are easy ways to boost sagging blood-sugar levels and stop hunger pangs. Natural peanut butter supplies heart-healthy fat with no added sugar.

Post-Workout

Research shows that eating within 30 minutes to an hour after exercise improves muscle recovery. Aim for a meal with 50 to 75 grams of carbohydrates and 10 to 25 grams of protein.

What to Eat: Jamba Juice Protein Berry Pizzazz (16 ounces)
Why: High quality protein like soymilk and protein powder accelerates recovery. The berries provide vitamins, minerals and carbohydrates.

What to Eat: 100% Whole Wheat Bagel topped with 4 slices smoked turkey breast and 1 slice reduced-fat Swiss or regular mozzarella cheese.
Why: The carbs will help your muscles repair themselves, and the turkey and cheese supply protein and calcium, respectively.