FUEL YOUR FITNESS The Best Pre- and Post-Workout Meals and Snacks
Greek Yogurt and Granola: Greek yogurt is packed with protein to help prepare your muscles for action. Add some granola on top for a touch of sweetness and quick carbs to get you moving. Apple Slices With Almond Butter: This combo is crunchy, sweet, and satisfying. Apples give you the natural sugars you need for energy, while almond butter adds protein and healthy fats to keep you going strong.
Whether you’re gearing up for a heart- pounding workout or cooling down after an intense lift, choosing the right food can make all the difference. Let’s look at the best food options to energize you while working out and help you recover like a champ. Pre-Workout Fuel Bananas With Peanut Butter: This dynamic duo is a favorite for a reason. Bananas provide quick-digesting carbs for a fast energy boost, while peanut butter adds protein and healthy fats. Plus, they taste amazing!
protein powder, a banana, spinach, and almond milk. It’s a quick and delicious way to refuel and rehydrate! Chicken and Quinoa Bowl: Lean chicken provides high-quality protein, while quinoa offers complex carbs and fiber. Along with veggies, this bowl is a balanced meal perfect for muscle recovery. Chocolate Milk: Yes, you read that right! Chocolate milk is a fantastic post-workout drink. It has the ideal ratio of carbs to protein for muscle recovery, plus it’s delicious. Hummus and Veggies : Crunchy veggies like carrots, celery, and bell peppers paired with creamy hummus make for a nutritious, protein-packed post-workout snack. Remember, the key to great pre- and post- workout nutrition is balance. Aim for a mix of carbs, protein, and healthy fats to keep your energy levels stable and your muscles strong!
Whole Grain Toast With Avocado: Avocado toast is more than a brunch staple — it’s also a great pre-workout snack. Whole grains provide lasting energy, and avocados contain healthy fats to keep you fueled. Post-Workout Recovery Protein Smoothie: Blend up a smoothie with your favorite
Oatmeal With Berries: A bowl of oatmeal topped with fresh berries is a fantastic way to fuel your workout. The slow-digesting carbs from the oats give you sustained energy, and the berries add a burst of antioxidants to keep your muscles happy.
SMILE-FRIENDLY RECIPES
BRAIN BREAK!
Legendary Stuffed Peppers
Ingredients
• 4 bell peppers (any color), halved and seeded • 1 lb ground beef • 1 onion, diced • 1 clove garlic, minced • 1 tsp chili powder
• 1 tsp cumin • 1 14-oz can diced tomatoes • 1 cup cooked rice • 1 cup shredded cheddar cheese • Salt and pepper, to taste
Directions
1. Preheat oven to 375 F. 2. Line a baking dish or baking sheet with parchment paper. Place the bell pepper halves in the baking dish. 3. In a large skillet over medium-high heat, cook the ground beef, onion, and garlic until the beef is browned, then drain excess fat. 4. Stir in chili powder, cumin, diced tomatoes, rice, salt, and pepper. 5. Fill the 8 bell pepper halves with the beef mixture, then top with the shredded cheddar cheese. 6. Bake for 25–30 minutes or until the peppers are tender and the cheese is melted.
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