Maximize your workout.
For a standard hour-long workout — lifting, running, cycling — "you need to make sure you have a combination of carbs and protein" to provide a stream of energy during strenuous exercise and nutrients to repair muscle afterwards, according to Manuel Villacorta, registered dietician and author of Peruvian Power Foods.
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Bananas
Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function.
To people who like to workout first thing in the morning and typically skip eating before, Villacorta says, "please have a banana" before and then eat breakfast "within a half hour at the least" afterwards to provide essential protein for muscle building and repair.
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