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What to eat before and after a workout

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What to Eat Before and After a Workout: A Simple Guide for Optimal Performance

When it comes to maximizing the benefits of your workout routine, proper nutrition plays a crucial role. Knowing what to eat before and after a workout can help fuel your body, aid in recovery, and enhance overall performance. In this guide, we will explore the positive aspects of this topic, outlining the benefits and conditions in which it can be applied.

Benefits of Eating Before a Workout:

  1. Increased energy levels: Consuming a balanced meal or snack before exercising provides the necessary fuel to power through your workout.
  2. Improved endurance: Proper pre-workout nutrition helps maintain glycogen stores, delaying fatigue and allowing for longer, more intense workouts.
  3. Enhanced performance: The right combination of macronutrients can optimize muscle function, leading to improved strength and power output.
  4. Muscle preservation: Adequate protein intake prior to exercise can minimize muscle breakdown and promote muscle growth and repair.

What to Eat Before a Workout:

Before your workout, aim for a meal or snack that contains the following components:

  1. Carbohydrates:

    • Whole grains (oats, quinoa, brown rice)
    • Fruits (bananas, berries)
    • Starchy vegetables
Testimonial 1: Name: Sarah Johnson Age: 28 City: Los Angeles, CA "Wow, I just have to say, this 'what to eat before and after workout' guide is a game-changer! As someone who loves hitting the gym but always struggled with the right fuel for my workouts, this article has been a lifesaver. The tips and suggestions provided are not only super helpful but also easy to follow. Now, I feel like I have a clear roadmap for what to eat before and after my workouts. Thanks a million!" Testimonial 2: Name: Mike Anderson Age: 35 City: New York City, NY "I can't express enough how much I appreciate the 'what to eat before and after workout' recommendations I found on this website. Being a fitness enthusiast, I've always struggled to find the perfect balance of nutrition to maximize my workout results. But thanks to this comprehensive guide, I finally feel like I'm on the right track. The suggested pre-workout snacks and post-workout meals are absolutely spot-on. It's like having a personal nutritionist right at my fingertips. Kudos to the team behind this fantastic resource!" Testimonial 3: Name: Emily Thompson Age: 32

What to.eat before and after workout

What to Eat Before and After Workout: Expert Tips for the US Region Introduction: Maintaining a healthy diet is essential to fuel our bodies and optimize performance during workouts. The food choices we make before and after exercising play a crucial role in our overall fitness journey. In this expert review, we will discuss what to eat before and after a workout, specifically tailored for the US region. By following these guidelines, you can maximize the benefits of your exercise routine and achieve your fitness goals. Before Workout: Before engaging in physical activity, it is important to consume a balanced meal to provide the necessary energy for your workout. Here are a few key elements to consider when deciding what to eat before exercising in the US: 1. Carbohydrates: Opt for complex carbohydrates such as whole grains, fruits, and vegetables. These foods release energy slowly, providing a sustained source of fuel during your workout. Examples include a bowl of oatmeal topped with berries or a whole wheat toast with almond butter. 2. Protein: Including a moderate amount of protein in your pre-workout meal helps promote muscle growth and repair. Great sources of protein include eggs, Greek yogurt, or a protein smoothie. For those following a plant-based diet, options like tofu, lentils, and quinoa are excellent

What to eat before workout and after

Title: What to Eat Before and After a Workout: Fueling Your Body for Optimal Performance SEO Meta-description: Discover the best foods to eat before and after a workout in order to maximize your energy levels, enhance muscle recovery, and achieve optimal performance. Introduction: Fueling your body properly before and after a workout is crucial for achieving your fitness goals. The right nutrition can provide you with the energy you need to power through your workout and aid in muscle recovery afterwards. In this article, we will explore what to eat before and after a workout to optimize your performance and help you reach your fitness targets. # What to Eat Before a Workout # Before hitting the gym or participating in any physical activity, it is important to consume the right combination of macronutrients and micronutrients. Here are some key guidelines to follow: 1. Carbohydrates for Energy: - Consume complex carbohydrates like whole grains, fruits, and vegetables. - These provide a steady release of energy during your workout. - Avoid simple sugars and processed foods that can lead to energy crashes. 2. Protein for Muscle Support: - Include a moderate amount of lean protein sources such as chicken, fish, tofu, or legumes. - Protein aids in muscle repair and

What to eat befpr and after a workout

Title: What to Eat Before and After a Workout - A Guide to Optimal Nutrition Introduction: Eating the right foods before and after a workout is crucial to maximize your performance, aid in recovery, and achieve your fitness goals. This guide will provide you with a simple and easy-to-understand overview of what to eat before and after a workout, along with their numerous benefits. Whether you're an athlete, a regular gym-goer, or someone looking to stay fit, this information will help you make informed choices for optimal nutrition. I. Pre-Workout Nutrition: Before engaging in any physical activity, it's essential to fuel your body with the right nutrients. Here's what you should eat before a workout: 1. Carbohydrates: - Whole grain bread or oatmeal - Brown rice or quinoa - Fruits like bananas or berries Benefits: - Provides energy for the workout - Maintains blood sugar levels - Enhances endurance and performance 2. Protein: - Greek yogurt or cottage cheese - Lean meats like chicken or turkey - Plant-based sources like tofu or legumes Benefits: - Supports muscle growth and repair - Aids in recovery - Reduces muscle breakdown during exercise 3. Hydration: - Water

What to eat before and after gym workout

Hey there, fitness fanatics! Looking to fuel up before hitting the gym and refuel afterwards? Well, you've come to the right place! Today, we're diving into the delicious world of pre and post-workout meals that will keep you energized and ready to conquer those dumbbells. So, let's dig in and discover what to eat before and after a gym workout! Before we jump into the scrumptious details, remember that everyone's body is different. These recommendations are just that, recommendations! Feel free to experiment and find what works best for you. Alright, let's get our taste buds in motion! Before your workout, it's essential to load up on some carbs to give you that burst of energy you need. Think of carbs as your body's fuel for the gym. Opt for whole grain toast with peanut butter, a small bowl of oatmeal topped with fresh fruits, or a delightful smoothie packed with bananas, spinach, and almond milk. Yum! Now, let's fast forward to the post-workout feast. This is the time to rebuild those muscles and replenish your energy stores. Protein is your superhero here, folks! Consider grilled chicken with a side of roasted vegetables, a quinoa and black bean salad, or

When to eat before a strenuous workout

Title: Optimizing Performance: When to Eat Before a Strenuous Workout Meta tag description: Discover the optimal timing for fueling your body before a strenuous workout. This expert review highlights the importance of proper nutrition and provides valuable insights for athletes and fitness enthusiasts in the US. Introduction: Achieving peak performance during a strenuous workout requires more than just physical training; it also demands careful attention to nutrition. Deciding when to eat before a workout can significantly impact your energy levels, endurance, and overall performance. In this expert review, we will delve into the importance of pre-workout nutrition, discuss the optimal timing for consuming meals or snacks, and provide valuable insights for individuals in the US seeking to maximize their exercise potential. Importance of Pre-Workout Nutrition: Fueling your body adequately before a strenuous workout is essential to optimize performance and prevent muscle fatigue. Consuming the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) can provide the necessary energy, aid in muscle recovery, and enhance overall athletic performance. Timing Considerations: The timing of your pre-workout meal or snack is crucial to ensure optimal digestion and nutrient absorption. As a general rule, it is recommended to

What to eat before and after workout

Title: What to Eat Before and After a Workout: Fueling Your Body for Optimal Performance Meta Description: Discover the best pre and post-workout meals to maximize your performance and enhance recovery. Learn what to eat before and after a workout for optimal results in the US. Introduction: Are you looking to boost your workout performance and optimize your recovery? One crucial aspect to consider is your nutrition before and after exercise. The food you consume before and after a workout plays a vital role in fueling your body and aiding in muscle repair. In this article, we will explore the best foods to eat before and after a workout, providing you with valuable insights for your fitness journey. # The Importance of Pre-Workout Nutrition # Before hitting the gym or engaging in any physical activity, fueling your body adequately is essential to maximize your performance. Here's what you need to know about pre-workout nutrition: 1. Timing matters: Aim to consume a balanced meal 1-2 hours before your workout. This timeframe allows your body to digest the food and provide the necessary energy during exercise. 2. Carbohydrates for energy: Prioritize complex carbohydrates such as whole grains, fruits, and vegetables. They provide a steady release of energy, helping you power through your workout.

Frequently Asked Questions

What should i eat before and after a workout

Title: What Should I Eat Before and After a Workout? Introduction: When it comes to maximizing your workout performance and recovery, fueling your body with the right foods is essential. This article aims to provide guidance on what to consume before and after a workout, ensuring optimal energy levels, muscle repair, and overall health. 1. Benefits of Eating Before a Workout: - Improved performance: Proper pre-workout nutrition helps boost energy levels, enabling you to perform at your best. - Enhanced endurance: The right food choices before a workout provide sustained energy, allowing for longer and more intense training sessions. - Muscle preservation: By consuming the right nutrients, you can help prevent muscle breakdown during exercise. - Improved focus and concentration: Adequate fuel for the brain ensures mental clarity during your workout. 2. Pre-Workout Meal Suggestions: - Carbohydrates: Opt for easily digestible complex carbs like whole grains, fruits, or vegetables. They provide a steady release of energy throughout your workout. - Protein: Include a moderate amount of lean protein to support muscle repair and growth. Good sources include chicken, fish, tofu, or Greek yogurt. - Healthy fats: Incorporate a small portion of healthy fats like nuts, avocado, or olive oil. They help sustain energy levels and aid

What to eat beforr and after workout

Testimonial 1: Name: Sarah Thompson Age: 28 City: New York City "Wow, let me just say that the 'what to eat before and after workout' search has been a game-changer for me! As someone who is always striving to stay fit and healthy, I was constantly on the lookout for the perfect pre and post-workout meals. Luckily, I stumbled upon this amazing keyword search and it has been a lifesaver! The information provided was clear, concise, and packed with valuable tips. I now have a variety of delicious and nutritious options to fuel my workouts. Thank you so much for this incredible resource!" Testimonial 2: Name: Mike Anderson Age: 35 City: Los Angeles "I can't express enough how impressed I am with the 'what to eat before and after workout' keyword search! Being a fitness enthusiast, I've always struggled to find the right balance of nutrients to maximize my performance. But thanks to this fantastic tool, I have finally discovered the perfect combination of foods to fuel my body properly. The suggestions provided were not only easy to follow but also highlighted the importance of timing. Now, I feel more energized during my workouts and recover much faster. This search has truly been a

What not to eat before and after workout?

Worst Things to Eat or Drink Before a Workout
  • Granola or Protein Bars. 1/12. These might seem like a good idea before you hit the gym, but there's no clear definition of what they really are.
  • High-Fiber Vegetables. 2/12.
  • High-Fat Food. 3/12.
  • Yogurt. 4/12.
  • Smoothies. 5/12.
  • Flaxseed. 6/12.
  • Fast Food. 7/12.
  • Energy Drinks. 8/12.

Is it good to work out on an empty stomach?

The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

What should I do before and after workout?

Therefore, experts advise drinking water before, during, and after exercise to maintain hydration. Keeping track of what you did in every workout will help you keep challenging yourself. It's also a great way to make sure that your workout routine is giving you what you want.

What should I do immediately after a workout?

Here are five things that can help you recover after your workout.
  1. Stretch. When to do it: While your muscles are still warm, right after a workout.
  2. Foam Roll. When to do it: While your muscles are still warm, right after a workout.
  3. Eat a Carb-Protein Combination.
  4. Drink Water.
  5. Wash Your Face.

What should I eat before working out after work?

If you're going to do a cardio workout, this snack should be higher-carbohydrate, moderate in protein, and low-fat (but you don't need to go fat-free). Specific examples include: a whole-wheat tortilla with a smear of peanut butter and a banana, half a turkey sandwich, or oatmeal with fruit and nuts.

What comes before and after exercise?

The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you're done, refueling with a combination of protein and carbs can help you rebuild muscle.

Is it OK to workout on an empty stomach?

The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

When and what to eat when working out?

Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout.

What is the best meal for exercise?

Best Foods for Fitness
  1. Start With Whole-Grain Cereal. 1/9. If you don't have enough to eat before you exercise, you may not have enough gas in the tank.
  2. Grab a Banana. 2/9.
  3. An Energy Bar in the Afternoon. 3/9.
  4. Grilled Chicken at Mealtime. 4/9.
  5. Black Bean Burger. 5/9.
  6. A Bowl of Berries. 6/9.
  7. Veggies and Hummus. 7/9.
  8. Peanut Butter. 8/9.

What are 3 foods you should eat before working out?

What to Eat Right before a Workout
  • Whole grain toast, peanut or almond butter and banana slices.
  • Chicken thighs, rice and steamed vegetables.
  • Oatmeal, protein powder and blueberries.
  • Scrambled eggs, veggies and avocado.
  • Protein smoothie.

What foods to avoid when working out?

11 snacks you should avoid before workouts - including energy drinks
  • Fibre-filled foods.
  • Energy drinks.
  • Nuts.
  • Cruciferous vegetables.
  • Refined sugar.
  • Ready meals.
  • Dairy.
  • Fried foods.

Is it better to exercise on an empty stomach?

The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

FAQ

What should I eat before or after a workout?
Eat after you exercise To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
What not to eat before and after gym?
11 snacks you should avoid before workouts - including energy drinks
  • Fibre-filled foods.
  • Energy drinks.
  • Nuts.
  • Cruciferous vegetables.
  • Refined sugar.
  • Ready meals.
  • Dairy.
  • Fried foods.
What are the best things to take before and after a workout?
The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you're done, refueling with a combination of protein and carbs can help you rebuild muscle.
What should I eat before and after a workout to build muscle?
Your body needs carbs to fuel your working muscles. Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout.
What should you eat before and after working out?
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
Is it better to eat before or after workout to lose weight?
Extending your overnight fast will help you continue to burn fat as you exercise — something your body tends to stop doing if you eat beforehand. Then, after your workout, you'll want to fuel up with a meal rich in protein, healthy fats, and fiber, along with a moderate serving of lower-glycemic carbohydrates.
Is it better to workout on an empty stomach?
While there's some research to support working out on an empty stomach, it doesn't necessarily mean that it's ideal. When you exercise on an empty stomach, you may burn valuable energy sources and have less stamina. Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky.
Should you eat carbs or protein before workout?
The majority of nutrients in a pre workout meal should come from carbohydrates, as these macronutrients immediately fuel the body. Some protein should be consumed as well, but not a significant amount, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity.
What foods to avoid after working out?
Rule No. 1: “Avoid pure protein right after the workout, because your body will just use it as energy again,” says Collingwood. Also, steer clear of foods that are mostly sugar (cookies, candy and the like) or mostly fat like a handful of nuts (without yogurt or fruit to balance the fat) or fried foods.
What should I eat before after exercise?
Summary on Nutrition and Hydration Recommendations Before, During and After Exercise
BeforeDuring
Nutrition RecommendationsMeal: High carbohydrate, moderate protein, low fat and fiberSnack: Carbohydrates
Hydration RecommendationsDrink 8-20 oz. of fluid one hour before exercise4-6 oz. of fluid every 15 minutes
What is best to eat immediately after workout?
Good post-workout food choices include: Yogurt and fruit. Peanut butter sandwich. Low-fat chocolate milk and pretzels.
Is it better to eat protein before or after a workout?
The best way to incorporate protein into your routine is to work towards pre-workout protein—something smaller to not weigh you down when exercising but filing enough to provide energy and staying power—as well as post-workout protein to help damaged muscles repair and recover. Not sure what to eat?
What is best to eat before and after exercise?
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
Is it better to eat before or after workout to build muscle?
While the importance of eating before a workout may vary based on the situation, most scientists agree that it's beneficial to eat after exercise. Research shows that some nutrients, particularly protein and carbs, can help your body recover and adapt after exercise.

What to eat before and after a workout

What tho eat before and after workout Aug 30, 2021 — What you eat after your workout is important, too. Eating a snack or meal with protein and carbohydrates right after a workout will help ensure 
What we should do before gym? 8 things you MUST do before hitting the gym every morning
  • 01/9Things you need to do before a workout. Shop Similar Look.
  • 02/9Hydrate. Shop Similar Look.
  • 03/9Have black coffee. Shop Similar Look.
  • 04/9Have a good sleep.
  • 05/9Eat before gym.
  • 06/9Pen down your everyday routine.
  • 07/9Invest in workout wear.
  • 08/9Plan your day.
What not to do before exercise? Not only what you do before the workout but also what you consume affects both your performance in the gym and also your body.
  • Don't eat a heavy meal close to workout time.
  • Don't be on an empty stomach.
  • Get the right amount of sleep.
  • Don't do static or bouncy stretches.
  • Avoid high intensity cardio.
  • Don't take pain killers.
What should I do before I start working out? Fitness program: 5 steps to get started
  1. Measure your fitness level. You probably have some idea of how fit you are.
  2. Design your fitness program. It's easy to say that you'll exercise every day.
  3. Gather your equipment. You'll probably start with athletic shoes.
  4. Get started. Now you're ready for action.
  5. Check your progress.
What not to do before and after exercise? Do eat protein and carbohydrate-rich foods, support the muscles, drink plenty of water, practise a cool down, and try relaxing activities. At the same time, do not come to an immediate stop after exercise, avoid alcohol, don't eat sugary foods and avoid another workout!
What should I eat before and after a workout? Snack: A smoothie with one cup of fruit and two cups of vegetables, or this protein-packed green smoothie recipe (drink half before the workout and half after) Snack: An apple or pear with nut butter. Snack: Greek yogurt with granola and berries. Snack: Dried fruit with mixed nuts.
Is it better to take protein before or after workout? Interestingly, the study found no significant differences in muscle strength or size between the groups. These results suggest that as long as you consume protein around your workout, it doesn't matter whether it's before or after training. Therefore, you can choose which time you prefer or is most convenient for you.
Should you eat before or after a workout for weight loss? Exercising on an empty stomach can help you burn more body fat for fuel. When you eat right before exercising, your body is going to first use the calories you just consumed for fuel.
What should you eat before and after a workout? Breakfast · A healthy breakfast might include cereal and fruit. ; Yogurt and fruit · Yogurt and fruit can be good options for food choices after you exercise.
What should I eat immediately before workout? 8 of the best things to eat before a workout
  • Oats. During your workout, oats can act as a go-to pre-workout meal.
  • Protein shakes. Many studies have reported the potential of pre-workout protein consumption to boost athletic performance.
  • Bananas.
  • Whole grains.
  • Yogurt and fresh fruit.
  • Boiled eggs.
  • Caffeine.
  • Smoothies.
What should you eat and drink before and after a workout? To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
What should I drink before during and after exercise? If you're doing a moderate amount of exercise — say for an hour or so — then “drinking just water is fine. However, if you're training for longer than an hour, a sports drink, squash, or water with electrolytes can keep you going for longer.”
What is the best food to drink before a workout? Ideally, fuel up two hours before you exercise by: Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
  • What should I eat before workout and when?
    • The general guideline is to eat a full meal three to four hours before exercising, a higher carbohydrate snack two hours before, and/or a smaller, easy-to-digest carbohydrate right up until you start.
  • What should I do before and after a workout?
    • 10 Things to Do Before and After a Workout to Get Better Results
      • Prioritize getting enough good quality sleep.
      • Hydrate, hydrate, hydrate.
      • Grab a snack.
      • Make sure you're wearing the right clothes and footwear for the workout you're doing.
      • Work in a dynamic warm-up.
      • Stretch it out.
      • And use a foam roller.
  • How should you eat before or after working out?
    • Eat after you exercise To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
  • Is it better to workout after eating before eating?
    • When you eat right before exercising, your body is going to first use the calories you just consumed for fuel. By exercising when it's been about three to four hours since you last ate, your body is more able to burn fat for fuel because other easier methods of fuel aren't available.
  • Is it better to eat carbs before or after a workout?
    • Eating a snack or meal with protein and carbohydrates right after a workout will help ensure that you are giving your body the energy to replenish what you have used. It also helps to promote the repair and building of muscle.
  • How long before or after a workout should you eat?
    • Eat after you exercise To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
  • Is it better to eat before or after a workout to lose weight?
    • This is because, after exercise, men will use that carbohydrate to replace the carbohydrate in their muscles rather than burn it for fuel and will continue to burn fat instead. For women, the results show that eating before they exercise is better than eating after if they want to burn fat.
  • Should I eat immediately after workout?
    • Eating a quick snack right away can help take the edge off your hunger and give you time to cool off, shower, change and get a full meal. Meals eaten during your recovery window — up to an hour after finishing your workout — should contain adequate protein, carbohydrates and overall calories.
  • What should i eat before and after a workout for optimal performance?
    • Aug 28, 2023
  • What should athletes eat before and after a workout?
    • Summary on Nutrition and Hydration Recommendations Before, During and After Exercise
      BeforeAfter
      ExamplesLunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballsChocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola
  • Is it better to eat carbs or protein before a workout?
    • The majority of nutrients in a pre workout meal should come from carbohydrates, as these macronutrients immediately fuel the body. Some protein should be consumed as well, but not a significant amount, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity.
  • How long before exercise should an athlete eat?
    • So ideally, have a balanced meal two to three hours before working out – a bit longer before is fine too. You can get away with not eating before an exercise session if it is low-intensity or less than an hour.
  • What food makes you fit?
    • What are the top 10 foods for fitness?
      • Cow's milk. With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium, milk is a great choice if you are upping your activity levels.
      • Dried fruit.
      • Broccoli (and other green veg)
      • Sweet potatoes.
      • Bananas.
      • Tomatoes.
      • Brazil nuts.
      • Blueberries.