10 Quick and Easy Fitness Foods

Oatmeal Peanut Butter Bars in a cream colored dish

Oatmeal Peanut Butter Bars in a cream colored dish

Food is fuel, and what you reach for before and after exercise can make or break your workout success. Power up and maximize performance with these 10 fitness foods.

Peanut Butter

Healthy fats and protein provide sustained energy and protein to boost muscle performance. Add PB to a post-workout smoothie, or make a batch of energy bars to tuck in your gym bag.

Recipe: Oatmeal Peanut Butter Energy Bars (pictured above)

Photo by: Stephen Johnson ©2014, Television Food Network, G.P. All rights Reserved

Stephen Johnson, 2014, Television Food Network, G.P. All rights Reserved

Oatmeal

Not only does oatmeal make a delicious breakfast, but the soluble fiber promotes heart health and controls dips in blood sugar. A small bowl with fresh fruit makes a terrific pre-workout meal.

Recipe: No-Cook Blueberry-Almond Oatmeal

FN_Stock_Greek_Yogurt_White_H

FN_Stock_Greek_Yogurt_White_H

Stock Photo of Greek Yogurt on White

Photo by: Matt Armendariz ©Television Food Network, G.P. All Rights Reserved

Matt Armendariz, Television Food Network, G.P. All Rights Reserved

Stock Photo of Greek Yogurt on White

Greek Yogurt

The strained Greek-style yogurt contains more protein and less lactose than unstrained yogurt, making it a tasty choice for exercise enthusiasts. Top with granola for a healthy snack or as part of a meal.

Recipe: Coconut Sour-Cherry Granola

Bobby_Flay_Fit_Coconut_Water_Smoothie_With_Mango_Banana_And_Strawberries

Bobby_Flay_Fit_Coconut_Water_Smoothie_With_Mango_Banana_And_Strawberries

Bobby Flay's Coconut Water Smoothie with Mango, Banana, and Strawberries

Photo by: Matt Armendariz ©Television Food Network, G.P. All Rights Reserved

Matt Armendariz, Television Food Network, G.P. All Rights Reserved

Bobby Flay's Coconut Water Smoothie with Mango, Banana, and Strawberries

Bananas

Potassium-rich banana are the ideal fruit to help tired and worn-out muscles. Freeze ahead for extra-creamy smoothies.

Recipe: Coconut Water Smoothie with Mango, Banana and Strawberries

Chocolate milk

Chocolate milk

Chocolate milk is the delicious drink on white background

Chocolate milk is the delicious drink on white background

Chocolate Milk

There’s continually mounting evidence to support the idea that the balance of carbs and protein found in chocolate milk is ideal for post-workout recovery. For folks who cannot digest dairy, chocolate soy milk would be the best comparable dairy-free option.

WU0411H_Baked-Hashbrown-Egg-Cups

WU0411H_Baked-Hashbrown-Egg-Cups

Baked Eggs in Hash Brown Cups, as seen on Food Network's The Pioneer Woman.

©2013,Television Food Network, G.P. All Rights Reserved

2013,Television Food Network, G.P. All Rights Reserved

Baked Eggs in Hash Brown Cups, as seen on Food Network's The Pioneer Woman.

Eggs

Eggs provide protein, Omega-3 fats, vitamin B12 and even some vitamin D! Eat both the yolks and the whites to reap all the healthy benefits. Egg sandwiches make a wonderful grab-and-go post-exercise breakfast, and eggs can be combined with potatoes for a healthy and satisfying weekend meal.

Recipe: Baked Eggs in Hash Brown Cups

FNK_PEAR_PISTACHIO_GUCAMOLE_H_.jpg

FNK_PEAR_PISTACHIO_GUCAMOLE_H_.jpg

Photo by: Matt Armendariz ©2013, Television Food Network, G.P. All Rights Reserved

Matt Armendariz, 2013, Television Food Network, G.P. All Rights Reserved

Nuts

One ounce of nuts provides 150 to 200 calories of good-for-you fuel — choose the highest-protein options, like pistachios and almonds, for after exercise.

Recipe: Pear and Pistachio Guacamole

FN Kitchens Juicy Grilled Cheeseburgers

FN Kitchens Juicy Grilled Cheeseburgers

FN Kitchens Juicy Grilled Cheeseburgers

©2012, Television Food Network, G.P. All Rights Reserved.

2012, Television Food Network, G.P. All Rights Reserved.

FN Kitchens Juicy Grilled Cheeseburgers

Lean Meats

Animal proteins like meat, fish, eggs and dairy products provide all the important building blocks that muscles need to stay lean and strong. Choose low-fat options like chicken and turkey breast and lean cuts of beef.

Recipe: Juicy Grilled Cheeseburgers

Pumpkin Seed Dried Cherry Trail Mix; Claire Robinson

Photo by: Tara Donne

Tara Donne

Pumpkin Seed Dried Cherry Trail Mix; Claire Robinson

Seeds

Seeds are another superfood option, providing protein, minerals and inflammation-fighting Omega-3 fats that help protect cells from damage. Flax, pumpkin, chia and sunflower seeds are just a few of the irresistible options.

Recipe: Tropical Chia Pudding

Homemade Smoked Salmon Appetizer

Homemade Smoked Salmon Appetizer

Photo by: Brent Hofacker

Brent Hofacker

Salmon

Many types of fish could qualify as fitness foods, but salmon certainly tops the list — it’s sustainable, low in mercury, easy to prepare, and packed with nutrients to promote healthy muscles and a strong cardiovascular system. Salmon is also one of the best sources of Omega-3 fats you can find. Enjoy smoked salmon as part of breakfast or brunch, or make a healthy and satisfying salmon burger for dinner.

Recipe: Perfect Salmon Burgers

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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