Bananas:<\/strong> For a steady, long-lasting supply of energy, eat a banana right before you hit the gym. It contains 25 grams of carbohydrates, your body\u2019s preferred fuel source for exercise. Bonus: You\u2019ll also get a good dose of potassium, a key electrolyte that\u2019s lost through sweat.<\/p>\n\n\n\n Raisins:<\/strong> A new study shows that raisins work just as well as sports gels to fuel your muscles pre-exercise. Aim for 2 tablespoons \u2014 or about 30 to 40 raisins.<\/p>\n\n\n\n Pomegranate juice:<\/strong> Healthy compounds in pomegranate juice called polyphenols may help decrease muscle soreness, a recent study found. Drink 4 to 8 ounces daily. Choose one that\u2019s 100% juice, like POM Wonderful.<\/p>\n\n\n\n Green tea:<\/strong> This healthy brew contains catechins, substances that may increase fat burning during exercise, according to research. Drink 8 to 16 ounces of hot or iced tea before heading to your session.<\/p>\n\n\n\n Tuna sandwich:<\/strong> Your body\u2019s best exercise recovery combo is protein to repair muscles and carbs to replenish energy stores. Protein-rich tuna on whole-grain bread is the perfect post-workout pick-me-up. Bonus: The healthy omega-3 fats in tuna may also decrease muscle soreness. Most single serve, no-drain StarKist pouches are 100 calories or less.<\/p>\n\n\n\n Yogurt:<\/strong> Dairy foods such as yogurt are naturally rich in protein and carbs. For extra credit, choose 2% yogurt \u2014 it contains conjugated linoleic acid, which may accelerate fat burning. Try plain 2% yogurt, such as Chobani or Stonyfield. Add a teaspoon of honey for sweetness.<\/p>\n\n\n\n Tart cherries:<\/strong> A compound in tart cherries called anthocyanin may reduce muscle soreness and inflammation. Aim for 1\/2 to 1 cup of the unsweetened frozen fruit or 100% juice.<\/p>\n\n\n\n A green smoothie:<\/strong> A new study shows that a healthy compound in leafy green vegetables helps muscles work more efficiently. In a blender, puree 1 cup of leafy greens such as spinach, 8 ounces of low-fat milk and 1\/2 cup frozen berries and enjoy it after vigorous exercise sessions.<\/p>\n\n\n\n And don\u2019t forget to drink water!<\/strong><\/p>\n\n\n\n Without proper hydration, fatigue sets in faster and increases your risk of injury. Aim to drink about 8 to 16 ounces during a 30-minute workout.<\/p>\n","protected":false},"excerpt":{"rendered":" Before your workout Bananas: For a steady, long-lasting supply of energy, eat a banana right before you hit the gym. 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a workout<\/h2>\n\n\n\n