Whole Grain Bagels Bagels are one of the best foods to eat before a workout. Never mind Dr. Atkins—carbs deliver a steady flow of energy over time rather than one big burst. “Not the simple ones, because they wind you up and drop you down,” says Jackie Berning, Ph.D., R.D., a nutrition professor at the University of Colorado at Colorado Springs and counselor to sports teams. “You want complex carbohydrates in their natural package, aka whole grains.” A whole-grain bagel is an ideal pre-sweat-session pick! Bananas Thanks to bananas’ high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread. Whole Grain Cereal Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. “When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you’ll be less likely to overeat afterward,” says Leslie Bonci, R.D. Berries USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit. Carrots Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bonci, R.D. And a half cup has just 35 calories.
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