whole grain warmup

 Whole grain oats are delicious and easy to digest before or after a workout. As an added bonus, the soluble fiber in oatmeal may help lower cholesterol. Opt for plain oats instead of the sugary flavored varieties and create your own delicious concoction by adding nutritious (and tasty) ingredients. Sprinkle in your favorite nuts and dried fruit to add natural sweetness as well as fiber and iron. Save time by cooking the oats ahead and warming them up in the microwave.

Refuel with energy-rich foods

 Everyone needs carbohydrates, the body’s preferred energy source. If you get regular cardiovascular exercise or train for an endurance sport, you need more daily carbs to fuel your workouts and replenish your energy stores. Remember: all carbs are not created equal. Grains, fruit, vegetables (nutrient-rich choices) as well as candy and sweets (empty calories) are all sources of carbohydrate. Some foods, like dairy and legumes, combine carbohydrate and protein, which helps restore muscles. The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber, and antioxidants.



 Filling Fiber

 Muffins can be a nutritional boon or a bust, depending on what's in them. Those gigantic bakeshop muffins can contain over 500 calories and 20 grams fat. Smarter choice: Home-baked muffins bursting with antioxidant-rich dried fruits and fiber from whole wheat flour and wheat germ. Wheat germ is also high in the mineral zinc, which contributes to healthy skin and a strong immune system. Add a boost of antioxidants by adding the freshest berries of the season

 Energy Shake
Yogurt and fruit make a winning carbohydrate combination. Yogurt adds protein and some calcium to this drink while fruit contributes natural sweetness and vitamin C for tired, sore muscles. Drink a shake before a cardio session to fuel your workout, or within the ideal recovery window―between 30 and 60 minutes after exercise―when your body is best able to repair itself and replenish the energy you've spent.
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