Fuel Up First
Even if you’re a get-up-at-the-crack-of-dawn-for-a-workout person, you need something in your stomach before heading out. You’ll go stronger if you have a 100- to 200-calorie snack with some carbs and a little protein, like a banana or half a whole wheat bagel with peanut butter.
There’s a 30- to 60-minute window after exercise when your body restores glycogen, or energy. If you refuel during this period, you’ll improve muscle recovery and help to better prepare yourself for the next workout. Some good options: A non-sugary sports drink with sodium to replace lost electrolytes and a complex carbs/lean protein combo, such as a turkey sandwich.