– a banana with yogurt;
– a whole-wheat toasted bagel with fruit spread; or
– a quick bowl of instant oatmeal.
After your workout, it’s essential to refuel your body with a carbohydrate-protein blend, such as:
– a peanut butter sandwich;
– a small handful of walnuts or almonds; or
– a fruit smoothie with some protein powder.
Don’t forget to drink water before, during and after your workout to avoid dehydration.