Exercise Eats

Nourish your body with these pre- and post-workout foods

Simple Seasoned Black Beans

From Vegetariana by Nava Atlas Serves 6

If revving up your exercise schedule is on your list of New Year’s resolutions, remember to stop and grab a bite before heading out for an early-morning run.

Christine Zoyhofski, owner and certified instructor at Jazzercise in Lewis Center and Upper Arlington, recommends starting the day by rehydrating your system with a glass of water. She suggests feeding your body a small energy-boosting snack, such as a medium banana, low-fat plain yogurt or 12 almonds.

Morning workouts should be followed by a larger breakfast to replenish energy and build muscle, Zoyhofski says. Muscles are most receptive in the 20 minutes immediately following a workout. Packing in protein, which helps muscles recover after strenuous activity, and carbohydrates, used to replenish energy, is essential.

“Often times, when people return from exercise, they reward themselves with a big meal,” says Zoyhofski. “It’s always important to eat until satisfied and not eat until full. Portion control is very important.”

A good breakfast could include one whole egg, which provides protein and a generous amount of nutrients such as vitamin D and choline. Add in some vegetables for fiber and vitamins for a delicious omelet, and pair it with a piece of whole wheat toast for carbohydrates and an eight-ounce glass of fresh orange juice. Another of Zoyhofski’s suggested post-workout breakfasts is a half-cup of oatmeal with a handful of berries and nuts.

Before an afternoon or evening workout, jolt out of the mid-day slumps with fresh fruit and a sprinkling of nuts blended in low-fat plain yogurt, a low-fat granola bar or celery and peanut butter, some of Zoyhofski’s ideal choices.

Even the best foods eaten before a workout can ruin it without proper digestion. Depending on the size of the meal, allow time for the body to absorb the food in order to get the most benefit from it.

Zoyhofski’s suggestions for a smart post-workout dinner are one cup of whole wheat pasta topped with a small grilled chicken breast and spinach or a vegetable stir-fry.

The guideline: Pre-workout foods should have energy-enhancing nutrients, and post-workout meals should have both protein and carbohydrates. Zoyhofski recommends always avoiding spicy foods, simple sugars and fats.

Tessa Dufresne is a contributing writer. Feedback welcome at laurand@ pubgroupltd.com.

This quick and easy meal is hearty and satisfying served over hot cooked brown rice or quinoa. Put some fresh, steamed veggies with it and you have a complete meal. You can use leftovers on a bed of lettuce, topped with tomatoes, onions and avocado, for a vegetarian version of a taco salad.

Ingredients:

• 2 tablespoons olive oil

• 1 cup chopped onion

• 3 cloves garlic, minced

• 4 cups canned black beans

• Juice of ½ lemon, or more to taste

• 1 teaspoon ground cumin

• ¼ cup chopped fresh parsley

• Salt and pepper to taste

Heat the oil in a large saucepan. Add the onion and sauté over moderate heat until translucent. Add the garlic and sauté until the onion is golden. Add the beans, along with about ½ cup of liquid from the can. Mash some of the beans with the back of the spoon, enough to thicken the liquid. Add the remaining ingredients and simmer over very low heat for 10-15 minutes, then serve. Zoyhofski suggests adding freshly chopped cilantro and fat-free cheddar cheese to switch up the flavor.

Crunchy Ranch Chickpeas

Serves 4

Ingredients:

• 1-15 oz. can of chickpeas

• Powdered ranch salad dressing mix

• Nonstick cooking spray

Preheat oven to 375 degrees. Spray a sheet pan with nonstick cooking spray. Drain the chickpeas well, rinse and dry on paper towels to absorb any moisture. Spread the chickpeas out in a single layer on the pan. Bake 20 minutes, then shake the sheet pan to rotate the chickpeas. Bake an additional 20 minutes until chickpeas look golden brown and somewhat shriveled. Remove from oven, spray with nonstick cooking spray and then sprinkle with powdered ranch mix to taste. Shake pan to coat all sides with the ranch powder. Let cool 5 minutes before eating.

Mix up the flavor by using different spices and seasonings such as garlic or curry.