Best workout foods

From protein shakes to Powerbars, every nutritionist and athlete has their own suggestion about what should be consumed pre- and post-workout—if anything at all. Working out after a heavy breakfast makes it go slower, leaving you feeling sluggish, but if you eat too little, a growling stomach and light head might make you go home early. Here are a few suggested workout meals; mix and match your favorites for the ideal exercise and eating experience.

Pre-workout:

For early morning workouts, you might not be hungry yet, but it is good to put something in your stomach. Think quick, yet substantial mini-meals for the non-breakfast exerciser.

A smoothie with simple ingredients will give you a nice boost of energy; try mixing veggies and fruits. Kale, pineapple, half a cup of water and a squeeze of lemon is always a nutritious start, as well as orange juice, chopped carrots and a banana. Or try something creamier by adding soymilk, frozen berries and a banana.

No time for blending? Fruit is a nutritious portable meal that you can tote with you in your car or on public transportation. Apples have fiber that will be more filling than a handful of berries, and the potassium-packed banana is always an optimal choice. Another easy-to-grab option is a handful of nuts, perhaps almonds or peanuts; a little goes a long way, and they have lots of protein.

Don’t forget the easiest meal ever: a slice of whole grain toast with fruit jam (watch for added sugars) or butter can sometimes be all you need to get by.

Post-workout:

First of all, forget the protein shake. Go for real foods that contain protein. One unexpectedly perfect protein source is peanut butter. You can spread it on whole grain crackers, or dig in and eat one big spoonful (assuming you don’t have roommates you share the peanut butter with).

Nonfat Greek yogurt is another fabulous post-workout food, offering up the protein without fat. Not a fan of tart? Squeeze a dab of honey on top, or a sprinkle of berries.

And if you’ve had a particularly great workout, you might be craving something light to go with all your good-doing. Red cabbage and sliced bell peppers doused in sherry, white or red wine vinegar with a smattering of parsley is surprisingly filling and flavorful. ?