The Milwaukee Wisconsin Journal Sentinel reports that mindful snacking can help everyone from athletes to casual gym rats meet their fitness goals. After a great workout, healthy choices from the vegetable, fruit, bread, and meat food groups can help your body recharge and combat obesity.

Eating before a workout isn’t absolutely necessary, but if you are becoming easily fatigued or running out of energy quickly then you might want to consider having a snack before you hit the gym. The best time to eat is 30 minutes before a work out. And surprisingly, Fitness Magazine says that snacking after you work out is even more important than fueling up beforehand. To recharge after a long gym session, try pairing one of these snacks with 8-12 ounces of water:

• Protein shake with banana – A nutrient- fortified shake is a delicious way to recharge your energy stores. Protein is essential for muscle growth and recovery, plus bananas are packed with cramp-preventing potassium.
• Turkey roll ups with soft cheese – These little snacks pack the heartiness of a sandwich but without the extra calories from bread. They are packed with protein and can be made even more balanced by adding a piece of fruit.
• Egg with avocado – Eggs are a perfect source of protein and a great canvas for a healthy veggies. Serve a whole-egg omelet with sliced avocado for a protein and fiber boost.
• Tuna and brown rice – Tuna is another great protein that is incredibly easy to prepare, very economical, and has stellar nutrition facts. One can of tuna in water has 42 grams of protein plus a boatload of important nutrients like niacin and B vitamins. The brown rice provides energy restoring carbohydrates.

Balancing the healthiest foods from the food pyramid will allow you to avoid derailing your balanced diet with empty calories. Plus, there is nothing quite like the feeling of enjoying a delicious, well-deserved snack.

Sources:

• “Smart snacking that can boost your fitness routine”, Milwaukee Wisconsin Journal Sentinal
• “6 Smart Snacks for After Your Workout”, Fitness Magazine

Better meals begin with better planning. We can help.