During that fitness class your body burns carbs for fuel. The wrap’s fiber-rich grains and veggies replenish these stores while keeping your blood sugar levels steady, says Jessica Crandall, RDN, a Denver-based fitness instructor, dietitian, and spokesperson for the Academy of Nutrition and Dietetics. The result: You’ll feel energized instead of drained, so you’ll be less likely to overeat later on.
Pairing those carbs with protein-rich turkey may help you recover more quickly, according to a study published in Medicine & Science in Sports & Exercise. Plus, “protein helps your body repair and build muscle, which boosts your metabolism,” says Bjork.
Almonds and an orange
Gotta dash after your run? Toss this portable treat in your bag. Not only do thenuts serve up protein and healthy fats, but they can also take the edge off your hunger. In one study, University of California, Davis researchers found that snacking on almonds curbs appetite, so you won’t undo all of your hard work by overindulging later on.
Meanwhile, oranges deliver carbs, immune-boosting vitamin C, and hydration in one convenient package. “Because your body absorbs vitamins and minerals readily after exercise, it’s the perfect time to load up on nutrient-rich foods,” says Crandall.
Smoothie made with avocado, berries, and protein powder
Quick to whip up and easy to digest, smoothies are an ideal post-workout treat. Shake things up by adding few slices of avocado. Not only does it add satisfying creaminess, but it also can help you stay fuller, longer. According to a study inNutrition Journal, people whose lunches included avocado felt 23% more satisfied—and felt less hungry afterward—than those whose lunches didn’t include the fruit. Bonus: The healthy fats in avocados support your joint function, which can help you pound the pavement or land those box jumps ache-free.