The Post-Workout Stretch Routine You’ll Never Want To Skip
It’s tempting to bolt to the locker room or the car, still sweaty and out of breath, as soon as you finish your workout. After all, you’re busy and stretching after a workout isn’t nearly as important as the workout itself, right? We’ve all done it—but skipping our cool-down is one bad fitness habit we need to break.
Taking a few minutes to slow down ensures you walk out of the gym with a settled heart rate and central nervous system after pushing your body during your workout, says Grayson Wickham, D.P.T., C.S.C.S., founder of Movement Vault.
Good ol’ static stretching helps your body shift back into ‘rest’ mode and gives you a chance to work on your range of motion, so you can keep moving to your fullest potential day after day. Plus, stretching helps ward off delayed-onset muscle soreness (DOMS) and decrease your risk for injury, according to a review published in the Journal of Athletic Training.
Sold yet? Tack this trainer-tested, full-body stretch onto the end of your next workout to show your hard-working body some TLC. We promise you’ll be out the door in less than 10 minutes.
1. Cat-Cow
The cat-cow movement, which is driven by your core and pelvis, is a great full-body stretch to do after a workout. It can also counteract bad posture by increasing your awareness of your spine position, says Wickham.
How to do it: Start on all fours, looking at the floor a few inches in front of your fingers and lengthening from your head to your tailbone.
Begin the ‘cat’ phase by using your abs to curl your spine up towards the ceiling while tucking your tailbone as you exhale. (You’ll look like a Halloween cat.) Allow your chin to reach down and in toward your chest so your ears are between your biceps.
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Begin the ‘cow’ phase by allowing your belly to drop down to the floor and your back to arch as you inhale. Broaden across your shoulder blades, draw your shoulders back away from your ears, and lift your chin and chest to gaze up toward the ceiling.
Slowly cycle through eight to 10 rounds of cat-cow, keeping stress and pressure out of your head and neck.
2. Thoracic Spine Rotation
This move stretches your thoracic spine (middle and upper back) while reducing stiffness in your lower back by taking the muscles around your spine through their full ranges of motion, Wickham says.
How to do it: Start on all fours with your fingers spread slightly. Sit back on your heels and allow your forearms to drop to the ground. Keeping your right arm planted, place your left hand behind your head. Exhale and rotate your left elbow up to the sky, stretching the front of your torso. Hold for one deep breath in and out. Return to the starting position and repeat for five to 10 breaths. Switch arms and repeat.
3. Standing Side Bend
This simple position stretches your side-body muscles like your obliques, lats, even hip flexors, says Wickham. You’ll also engage the muscles you’re stretching (called an ‘isometric hold’), which research shows can boost flexibility and mobility even more than typical static stretching.
How to do it: Stand with your feet hips-width apart and lift your right arm straight up above your head. Bend to your torso to the left so your left hand extends down your left leg and you feel a stretch in your right oblique. Actively punch down with your left hand and up with your right hand and hold this position for three to five breaths before returning to a standing position. Perform five rounds per side.
4. Wall Stretch
Whether you just bench pressed, finished a vigorous Vinyasa class, or spent the day hunched over your desk before hitting the gym, chances are your pecs (chest muscles) could benefit from an extra stretch. That’s where the wall stretch comes in. It’ll also help loosen up your shoulders and triceps, Wickham says.
How to do it: Stand facing a wall (or pole) and place your right palm and forearm on the wall at shoulder-height. Slowly twist your feet to the left, pulling your body away from your outstretched right arm. Stop when you feel the stretch in your right pec. Exhale, pull your lower abs into your spine, and relax your shoulder blades back away from your ears. Then, walk a little further to the left left. Here, contract your chest muscles for 10 seconds, and then relax them for 10 seconds. If possible, take another step forward and repeat one more time. Release the stretch and repeat on the opposite side.
5. Hamstring Stretch
If you run, bike, or work a desk job, chances are your hamstrings need some extra attention. Hamstring flexibility doesn’t just help you touch your toes; it’s also hugely important for the health of your hips, knees, and back, according to research published in the Archives of Physical Medicine and Rehabilitation.
How to do it: Find a bench, box, or railing that’s a little lower than hip-height. Stand facing your platform and prop your right foot up so your heel is planted on the platform. Flex your foot and bend forward by creasing at your hips. Then, flex the hamstring and quads of your elevated foot for 10 seconds. Think about driving your heel down into the box. Relax your muscles and try to stretch a little deeper, then contract for another 10 seconds. Repeat for one minute, and then switch sides. Aim for three one-minute sets per side.
The Perfect Restorative Yoga Routine to Soothe Sore Muscles
A strong bod, clear head, and increased energy are a few of the many rewards of hard work in the gym. But sometimes too much of a good thing leaves you stiff, sore, and tired. To maximize all the effects of your hard work, it’s important to take a little time out to recover and restore your body.
This whole-body yoga sequence, inspired by Yoga Tune Up, is perfect for those days when you want to do something but also feel like you need a break or as an addition to your normal routine.
The key here is freedom and ease. Don’t try to win the world's stretchiest human contest in one session! Mobility and flexibility take time—just like any other aspect of fitness. Meanwhile, your body will thank you for taking a little extra time to recover and restore. And don’t forget to breathe!
For step-by-step instructions on each pose, scroll past the workout graphic!
How to Perfect Each Yoga Pose
1. Shoulder Flossing
For this move, you'll need a yoga strap or light resistance band (a belt or rolled-up towel works too). It's a great move to mobilize and treat all your major shoulder muscles—including the heavy hitters like lats, pecs, and rotator cuffs—which get blasted doing things like banded push-ups and renegade rows. Bonus: Use shoulder flossing to alleviate the effects of slouching in front of your computer too much.
1. Stand tall with feet hip-width apart.
2. Hold the yoga strap in front of hips with a wide grip (about three-and-a-half to four feet apart).
3. Keeping the arms straight, sweep them forward and up overhead.
4. Continue moving arms behind you until the strap touches the lower back or butt.
5. Reverse the action to complete one rep. Do 3 sets of 10 reps.
Tips: Keep your abs tight and your spine stable. Make sure your arms are wide enough to remain straight throughout the move. As your shoulders warm up, narrow the grip by small increments along the strap/band.
2. Boomerang Side Bend
This pose opens up the entire side seam of the body from the triceps to the lats to the obliques. Use it to treat your core muscles after deep ab work or heavy overhead sessions. Bonus: This move provides the added benefit of stretching the primary breathing muscles, the diaphragm and intercostals. Who doesn’t need to breathe easier?!
To do this move, you'll need a wall, doorway, or post.
1. Stand with the right side of your body toward the wall about one foot away from it. Place the right hand against the wall at about hip-height, fingertips pointing up.
2. Reach the left arm up along side the left ear. Arch the spine toward the wall until the left hand reaches the wall.
3. Internally rotate the left arm and bend the left elbow so the left palm rests on the wall about 12 inches above the right hand, left fingertips pointing toward the ground.
4. Press both palms against the wall (if that is too challenging, or you encounter limited range of motion, place your left hand on a yoga block or similarly-sized item) and allow the side of the body to bow out, away from the wall.
5. Keeping the hands in place, add a little juice to the stretch by isometrically pulling the hands away from each other like you’re trying to peel the paint off the walls. Hold for 30 to 90 seconds. Repeat on the other side.
Tips: Maintain a neutral spine from front to back by engaging your abdominal muscles.
3. Bridge
This is a classic yoga pose that opens your chest, shoulders, spine, and hip flexors. It’s a great way to alleviate the stresses of a heavy squat week or marathon training that has your hips feeling like cold steel. Bonus: By engaging your glutes you can tone your tush while you stretch!
1. Lie flat on your back with your knees bent and your feet on the floor about hip-width apart, and your arms alongside the body with palms facing down.
2. Peel the hips off the floor and lift the chest toward the chin. Actively lengthen the lower back by tilting the tailbone toward the back of the knees.
3. With your glutes engaged, roll the shoulder blades together and tuck the arms underneath the body. Interlace the hands behind the back.
4. Actively press the arms down into the floor to increase the arch of the body. Hold for 30 seconds.
5. To come out of the movement, release the hands and roll down to the floor one vertebrae at a time. Do 3 reps.
Tips: Squeeze a yoga block between your knees to keep your back from feeling tweaky. And if interlacing the hands behind the back is tricky, you can hold onto a yoga strap (or resistance band or belt) instead.
4. Reclined Spinal Rotation
This restful move mobilizes the spine and muscles of the lower back that get taxed—big time—from things like deadlifts and kettlebell swings. Bonus: The wringing action of the twist goes deep into the gut and aids digestion.
1. Lie on your back and hug your knees into your chest. Keep your thighs together.
2. Keeping your knees together, drop your legs to the right so that your outer right thigh rests on the floor.
3. Keep the legs together and the knees flush as you roll your chest open in the opposite direction to create a twist in the spine.
4. Breathe deeply and use a strong exhalation to deepen the twist. Hold for 60 to 90 seconds. Repeat on the other side.
Tips: If your shoulders are tight, don’t worry about getting your arm or shoulder to the floor. Roll the top hip bone away from the waist to access some serious stretch in the outer corner of your hip and IT band.
5. Reclined Hamstring Stretch
Relax and get to the heart of those crazy-tight hammies. Bounce back from deadlifts or high volume hamstring pull-ins on the TRX. Bonus: Use this move to chill out after a stressful day. Be sure to have your yoga strap/resistance band/belt/towel handy for this one.
1. Lie flat on your back. Hug your right knee into your chest. Straighten the left leg so the heel is directly in line with left hip and the toes face the ceiling.
2. Loop the yoga strap/band over the bottom of your right foot and straighten the leg up to the sky so that the right leg is perpendicular to the floor.
3. If the right leg won’t go to 90 degrees, don’t worry. Bring the leg up as high as you can while keeping it straight.
4. Breathe deeply and easily and work to intensity but not pain. Hold for 60 to 90 seconds. Repeat on the other side.
Tips: For super-tight hamstrings, add a contract-relax action by attempting to push the right leg back down to the ground while drawing the same leg back toward you with the strap. Hold for 10 seconds and repeat two or three times. Also, keep the down-leg engaged by pressing it into the floor to lengthen the hip flexor.
Elizabeth Wipff is a yogi, Yoga Tune Up® teacher trainer, and CrossFit coach known for helping students streamline posture, improve performance, and eliminate pain. As a yoga instructor, Elizabeth has pursued multiple disciplines—from Iyengar-inspired to Vinyasa. She is a certified CrossFit trainer and a USA Weightlifting sports performance coach. Elizabeth has presented trainings at YogaWorks studios and CrossFit boxes nationally and is a lead coach at CrossFit Virtuosity in Brooklyn, NY.
What's Good with Derek Flanzraich Original article and pictures take greatist.com site
Breakfast is the most vital meal for some. For others who work out, it’s the pre and post workout foods that can matter the most. the right snacks before and after your workout are ones that offer the right blend of proteins, fats, and carbs to satiate hunger pangs, fueling the workout and helping in muscle recovery. While nutritional requirements and preferences are varied based on activities and goals, eating right has a large role to play in whether you benefit from the workout session. Whether you are a weekend ninja or a seasoned veteran, there are some factors you need to take into account for pre and post workout meals to have a positive impact. Here are the essential factors you should consider.
Carbs are a fuel for the muscles. The harder your muscles work, the more carb you need to fuel the workout and the post-recovery phase. It is better not to consume food immediately prior to a workout when muscles are trying to adjust before the workout. After all, you cannot exercise and digest food at the same time. Eating too close to the workout can damage its value. Fuel your body within one to three hours before the workout, based on how the body tolerates the food. You need to experiment and see what frames function well for the body. If one is a competitive athlete, this needs to be explored during the training period. Some of the best pre-workout meals are light ones, such as peanut butter and banana sandwich, oatmeal with low fat skimmed milk and fruit pieces, Greek yogurt with berries, apple, and peanut or almond butter and nuts as well as raisins. Carbs are fuel while protein rebuilds and repairs to get the right muscles in your body grow and develop.
Getting carbs in the body is essential even afterward because you need the muscles to power games or workouts. Post the workout, you need to make up for nutrients consumed. As soon as you can, get carbs and protein into your body post the workout. This provides muscles the chance to replenish glycogen lost through the workout training. Tired and lost out muscles need to repair and rebuild with protein and amino acid. Eating within 15 minutes of completing the workout is critical. Post workout snacks include smoothies, skimmed chocolate milk. Turkey on whole grain wrap with veggies, berries with yogurt and other carb snacks are a perfect choice.
Protein is needed to fuel working muscles. On a racing or game performance day, it is important to experiment during training to learn what functions well for you.
Pre Workout Meals
Photo By: Viktor/ CC BY
The body builds muscles and recovers within a day, not just at the gym. Smart snacks can provide the fuel needed for building muscles, burning fat and recovering it in the best way possible. Workouts last longer than an hour. So, you need to grab a snack forty-five to sixty minutes before and keep it balanced between 250 grams of carbs, half palmful protein, and quarter palmful fat.
#1 Yogurt Parfait
Take two percent or full-fat yogurt and granola and berries. This ensures that the yogurt can be spooned into a bowl and consumed before your morning workout.
#2 Smoothies
Swap out sugary juice for the best deal in terms of whole orange smoothie. Use protein powder to add the extra flavor. The Almond Coconut Mocha Protein Smoothie which combines both ingredients for the early workout you need. Caffeine perks you right before the workout or before the gym is reached. Additionally, there’s blueberry banana protein smoothie which combines blueberries, bananas, yogurt, ice and almond milk. Swap out the non-fat yogurt or go for a partial or full fat version providing the best way to fuel the workout and boost your fitness levels.
#3 Apple Peanut Butter Energy Bites
Classic apple and peanut butter combination provide the perfect blend using raisin and chia seeds. Grab an apple with the peanut butter or almond butter so you can chow down on the way to gym class.
#4 Mocha Protein Shake
Protein shakes can be tough, but when coffee and chocolate are involved, this can create the perfect combination. Add Stevia or natural sweetener for the best deals.
#6 Five Minute Protein Peanut Butter Balls
This DIY peanut butter ball can be baked ahead of time. Grab the bars, cut it out in thirds and roll into smaller balls for smaller bites.
#7 Hard Boiled Egg and Avo Toast
Avo toast combines with hard boiled eggs for the perfect pre-workout. Adding the protein makes this pre-workout snack the perfect idea for a lot of energy before a run or workout.
#8 Homemade Apple and Apricot Candy Bars
These DIY energy bars are perfect for stashing up a lot of nutrients in one go. This is a no-bake recipe which uses a food processor and some basic ingredients like apple and apricot. Store bought bars are equally effective with a 1 is to 1 or 2 is to 1 carb to protein ratio.
#9 Peanut Butter and Banana Chia Seed Toast
This wonderful combination is the perfect snack on the move. For a longer or extended workout, spread the wholewheat toast and add chia seeds to make the recipe incredible.
#10 Green Beans, Sweet Potato, and Prep Chicken
Getting in the fuel for the workout can be easy as heating up a portion of leftovers from the previous day. Try an easy combination such as chipotle chicken with green bean and sweet potato.
#11 No Bake Buckwheat Peanut Butter Bar
This buckwheat bar is a crunchy, heathy and protein rich version of Rice Krispie treats. It lasts up to weeks in a fridge and even longer in the freezer.
Protein-packed waffles are like a treat. They offer the perfect balance of nutrients to provide the energy you need to fuel your body for the long haul. These are also freezer friendly and you can stash the extras and pop them in the toaster at a later date.
#13 Turkey Avocado Wrap
This sounds like a meal, but it is the perfect idea for a pre-workout bite. This gluten-free wrap containing turkey wrapped around an avocado with some shredded carrot for an additional crunch makes for the perfect snack to store and use.
#14 Protein Packed Cauliflower Carrots and Hummus
Hummus and carrots with cauliflower base make for the perfect meal. You can try homemade or store-bought hummus and baby carrots at the store.
#15 Almond Butter Rice Cakes
These are ideal for those who want to steer clear of tests or opt for gluten-free foods while adding healthy carbs to power you through. Always keep a pack at hand.
#16 Baked Broccoli Cheese Pepper Omelette
Add the veggies for the perfect carbs and the eggs for the perfect protein. Opt for full-fat cheese and make the taste come alive.
#17 Caprese Avocado Toast
This an avocado/avo toast with cottage cheese for low calorie, high protein. Opt for wholegrain crackers instead of bread for the perfect experience.
#18 Almond Butter Banana and Coconut Energy Dish
Eggs and banana topped with apples, coconut, and almond butter make for the grain-free oatmeal you need to rev up your cardio workout.
#19 Sports Drinks
Store bought or homemade, energy drinks or sports drinks brimming with electrolytes like Gatorade can be the perfect way to get your body to sweat it out.
#20 Stuffed Avocados
These offer the perfect BLT snack if they are stuffed with the remains of this delicious leftover. Use Greek Yogurt instead of high fat for the same taste and more healthy nutrition.
Post Workout Snacks
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Refueling the body after a tough workout for 60 minutes or more can be a challenge. If you have opted to undergo strength training, even working out for lesser periods of time can be strenuous and deplete the energy store of the body. Look for up to 30-60 grams of carbs, 20 grams of protein and 5 to 8 grams fat. If your workout is not lengthy, don’t snack post the workout. You should only opt for a post workout meal if it is a long, high intensity or strength based workout. Glycogen replenishing is 30 to 60 minutes post the workout.
#21 Trail Mix
This is just perfect for mini snacks post the workout. You even get to choose what you eat in it. Whipping up a big batch using a dehydrator or trail mix is easy.
#22 Protein Pancakes
These are the perfect way to access the best protein and a sweet treat. The protein powder should be of your choice. It is a lot tastier to opt for this than opting for some store-bought protein bar.
#23 Potato Pie Protein Shake
Use sweet potatoes to make this wonderful shake. It has just the right protein mix with carb to offer the fuel your body needs to recover from the workout.
#24 Post Workout Banana Bites With Peanut Butter
This is a snack that is easy to prepare, simple and the perfect treat. Combining bananas, Greek yogurt and peanut butter offers the perfect combination of three major classes of nutrients namely protein, fat and carbs.
#25 Healthy Peanut and Caramel Protein Bar
This post-workout snack works like a candy bar that is super tasty. Make a whole batch in advance so you can store and eat them whenever you want. The peanut and the caramel add the glucose and protein boost you need after a heavy workout.
#26 Orange Mango Smoothie
This wonderful smoothie is the perfect vegan option, as it is the key because protein shakes use milk-based protein. This sweet combination offers the perfect taste without the artificial addition of sugar.
#27 Chicken Pasta with Onions, Tart Cherries, and Butternut Squash
Another thing that can be a wonderful post-workout snack is a leftover meal. This is one combination- you can try any other that combines protein with complex carbs.
#28 Avocado Tuna Salads
This is just the right blend of veggies and fish which can make for a great snack after the workout. Fiber-rich, it also contains Omega 3 essential fatty acids for the perfect meal.
#29 Egg and Veggie Sandwich
This is the right sandwich for a busy day post the workout. Wrap up the sandwich and combine it with greens like kale for the perfect snack after the workout.
#30 Post Workout Smoothie
Drinking greens like spinach, kale and collard is easy. The recipe also contains spinach, apples and bananas for the perfect shake.
#31 Rice Cakes
Rice cakes are a wonderful choice for vegan fitness fanatics. Add nut butter, banana and sea salt to make this the perfect way to combat loss of energy and sodium.
#32 Apple Cheese Crackers
The simpler recipe offers the better option. It keeps you full too. Apple cheese crackers are convenient to put together and add the perfect flavor to a tough workout.
#33 Spinach and Egg White Omelette
The protein contained in egg white can be combined with spinach to refuel the body after a sweet session. The recipe can be used to make smaller, snack-sized portions.
#34 Hard Boiled Eggs and Carrot Sticks With Nuts
This s the perfect snack for a healthy post-workout means of fueling your body. Eggs offer protein, veggies carbs, and nuts fat.
#35 Nut Butter Roll Up
Whether you like peanuts or almond, this is easy to make. Just spread the preferred nut butter on whole wheat wrap, with bananas and a dash of cinnamon.
#36 Banana Vanilla Orange Smoothie
If you are not chocolate or peanut butter type of person, this is the perfect choice. Banana and orange offer fruit power while vanilla adds an amazing flavor.
#37 Hummus + Pita Bread
This is another great choice. Use hummus and pita bread/ carrot or celery sticks. Choose just a few ingredients and don’t add any sugar.
#38 Sweet Potato And Avocado Scrambled Eggs
Sweet potato adds the carb, avocado the fat and eggs the protein to make this the perfect post-workout bite. Have it for pre-dinner, post-workout snacks.
#39 Chicken Hash
Choose the chicken hash if you want to help muscles to rebuild, Carbs are critical for energy and protein is ideal for muscle growth.
Different Types of Workout Snacks For Different Exercises
HIIT/High-intensity interval training
Pre-workout: Fruit + nut bar
Photo By: Arya Zial/ CC BY
Bars filled with nuts and dried fruits are the perfect choice for a pre-HIIT workout. Why? Quite simply because they are rich in carbs for fueling the muscles and also brimming with protein, healthy fats, and rich fiber to digest slowly and keep the energy levels high. Choosing a bar with around 200 cal and 4-5 grams of fiber cum protein.
Post Workout: Quinoa, Veggies and Cooked Chicken
The snack squashes hunger post an intense workout. The last thing your muscles need is the starvation diet. Instead, take on the quinoa carb and restore the main source of energy for muscles. Antioxidant-rich veggies undo oxidative stress and protein from the chicken builds the muscles. Veggies also rejuvenate the body.
Strength Training
Pre workout: Low fat/Greek Yoghurt with Granola
Carbs are not just for aerobics experts. Carbs can be useful for those undergoing weight training additionally. Carbs stored in the muscle play a role in producing power in lifting heavy weights. Whey plus casein in Greek Yogurt is even better. This gives a blend of slow and fast digesting proteins. This builds your muscles and gives you the energy you need for working out.
Post workout: Cherry smoothie with whey and ginger with protein
Studies indicate ginger cum tart cherry liquid lower inflammation and alleviate muscle soreness post the workout. More than thirty grams of whey-protein provide the right blend of amino acids to ensure synthesis of protein and muscle growth.
Yoga
Pre-workout: Smoothie with fruit, milk or yogurt
This is a light and sweet option. The fruit helps in managing those tough yoga poses by providing glucose and carb to muscles and brains so the body’s glycogen levels don’t dip. The chilled smoothie cools the body to ensure a fresh feeling.
Post workout: Orange + boiled egg
Rich in potassium and water, orange is a great option. Rehydrate quickly after heavy perspiration. The carbs in the fruit restore energy while egg protein helps in preparing muscles. Eggs are also omega 3 essential fatty acid enriched and offer the best way to undo the inflammation caused post exercise.
Cross Fit
Pre-workout: Beat/Peach and Nectarine salad
Beets increase the extent of nitric oxide which causes blood vessels dilation and accommodates an amazing flow of blood to the hard-working muscles. Peaches and/or nectarines add more carbs for higher energy levels.
Post workout: Omelette with eggs and onions, red bell peppers and a bowl of cut pineapple
Eggs offer food that is high on leucine. This synthesizes the protein which is the basic building blocks of muscles. Calories remain under control. Red bell pepper rich in Vitamin C, are essential for getting the strength you need to crush the workout. Pineapple in the salads contains bromelain which lowers bodily inflammation.
Sprints
Pre Workout: Wholewheat toast and jam
Light, easily digestible carb snacks work a few hours just before a run whether its downhill, uphill or hurdles. Carbs can be employed for any activity. The jam adds the glucose you need to pump your body.
Post Workout: Non-fat/low-fat chocolate milk
The post-workout energy meal is based on the level of training. Chocolate milk works for triple duty. It offers rehydration, provides protein to aid and undo the harm to muscle fibers and sugar to restore the depleting glycogen levels. Soymilk is a high protein addition.
Marathon
Pre-workout: Energy bar
Such an energy bar typically contains 200 calories, based on the miles one is running and 5 grams of protein to sustain energy. Sugar should be given a miss though. Try sugar-free snacks.
Post-workout: Low-fat Chocolate Milk With Wholegrain Pretzels
This is also a great choice. The chocolate milk restores glycogen levels and sodium lost through sweating is replenished through this workout snack.
Barre
Pre-workout: Half cup dried oats, with almond butter
Pump out the reps you need with carbs for energy from the oatmeal. A dash of butter offers satiation and healthy fats. The butter is also a source of magnesium for fending off the nutrient depletion.
Post workout: Scrambled tofu
The tofu scramble is made from organic tofu. Carrots and yellow bell peppers with sesame oil offers the perfect post-workout snack in addition. Toss this tofu protein dish and barre incorporates resistance training, so you need the boost.
Conclusion
Enjoy these delicious pre and post workout meals and snacks to fuel your body well in preparation for the workout and the recovery post this. From long distance running to barre, pilates, spirits, yoga, cross fit, strength training and HIIT, the food you put into your body can give you the result you need when it comes to working out. So stay healthy and fit using these amazing snacks to fuel an awesome workout.
Original article and pictures take www.healthresource4u.com site
