Top 10 Pre-Workout Meals

Number 10

PowerBar Energy Bites

These little crispy clusters come in three flavors -- Chocolate Crisp, Oatmeal Raisin Crisp and Peanut Butter Crisp -- are great for an energy boost before or during an intense workout, but they're also perfect as a post-workout recovery snack. A 50-gram bag of the Chocolate Crisp variety contains 200 calories, 32 grams of carbs, 8 grams of protein, and 5 grams of fat. Oh yeah, and they also contain a bunch of essential vitamins and minerals. Bonus.

More post-workout snacks you can buy ready-made or they may even be hiding in your kitchen

Number 9

Low-fat granola cereal

A good choice is GOLEAN by Kashi: A 1-cup serving has 140 calories, 30 grams of carbs, 13 grams of protein, and 1 gram of fat. And with 10 grams of dietary fiber -- which helps you to lose weight and may prevent cancer, diabetes, heart disease, and obesity -- you'll already have 40% of your recommended daily value. But beware of other granola brands that may be much higher in calories, sugar and fat. Your best bet is to read the labels closely. Also, be on the lookout for a new generation of recovery cereals, such as Nature's Path's Optimum ReBound, which should be available in the organic foods section of your local grocery store.

Number 8

GeniSoy Protein Bar

Despite its name, GeniSoy's bar isn't just a good source of protein. In fact, with 220 calories, 33 grams of carbs, 14 grams of protein, and 4 grams of fat per bar, it is a perfect recovery food. Plus, you get all the health benefits of soy, which reduces the risk of heart disease, promotes bone health, helps prevent prostate cancer, boosts the immune system, and more. However, this bar is high in sugar, so beware if you're not a serious athlete.

Number 7

Cinnamon raisin bagel

The key here is size; while a small bagel can be a good post-workout snack, a super-sized one can ruin all your training efforts. Aim for a 70-gram whole-grain bagel (about 3 inches in diameter), which contains approximately 190 calories, 38 grams of carbs, 7 grams of protein, and 1.2 grams of fat. It is also a source of dietary fiber, vitamins and minerals.

Number 6

Meal-replacement drink

There are many types of meal-replacement drinks out there, but they are not all created equal; some are not as "healthy" as they seem. A good choice is Boost, which has 240 calories, 41 grams of carbs, 10 grams of protein, and 4 grams of fat per 8-ounce bottle. Boost is also an excellent source of 26 vitamins and minerals, but it does contain 27 grams of sugar per bottle, so don't go overboard.

Number 5

Fruit smoothie

Tasty and refreshing, a fruit smoothie is also a great recovery food. But beware of commercial mixes as they can contain a lot of sugar, and even fat. Your best bet is to make your own. Try this recipe: In a blender, combine 2 chilled bananas, 2/3 cup of strawberries or mango slices, 12 ounces of chilled grape juice or any fruit nectar, 8 ounces of fat-free yogurt, and 1 tablespoon of honey (optional). This makes six servings, each of which contains 152 calories, 47 grams of carbs, 6 grams of protein, and 2 grams of fat. It is also a good source of fiber, and vitamins and minerals such as vitamin C, calcium and iron.

Number 4

Clif bar

Clif Bar is a "natural" energy bar (70% of the ingredients are organic) that is marketed both as a pre-workout energy-boosting snack, as well as an ideal recovery snack due to its 4-to-1 carbs to protein ratio. In fact, the Chocolate Brownie flavor boasts 240 calories, 45 grams of carbs, 10 grams of protein, and 4.5 grams of fat. It is also an excellent source of dietary fiber, soy, and many essential vitamins and minerals. This bar is an all-around excellent choice.

Number 3

Peanut butter and honey sandwich

Not all recovery foods have to be purchased in a foil wrapper or plastic bottle at a heath food store or gym. A simple post-workout snack consists of peanut butter and honey on two slices of whole-wheat bread. Although this snack is higher in calories, carbs and fat than any other option on this list, it is also more filling than many other choices and contains "healthy" complex carbs. One peanut butter and honey sandwich has approximately 430 calories, 73 grams of carbs, 13 grams of protein, and 14 grams of fat.

Number 2

Endurox R4

Specifically designed as a recovery drink, Endurox R4 is composed of the optimal 4-to-1 ratio of carbs to protein necessary to replenish glycogen stores, as well as antioxidants to decrease muscle damage and glutamine to reduce stress on the muscles. Two rounded scoops (74 grams) of the ready-to-mix powder (chocolate flavor) contain 270 calories, 52 grams of carbs, 13 grams of protein, and 1.5 grams of fat. However, with 44 grams of sugar, you should really steer clear of this unless you are a serious endurance athlete.

Number 1

1% chocolate milk

Yup, believe it or not, 1% chocolate milk is one of the best recovery foods out there. Two cups of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat. Okay, so it does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice.

10 Lower Body Exercises

Number 10

Lunges

Stand with your feet hip-width apart, holding dumbells at your sides. Take one giant step forward with your right foot, and upon your foot's landing, bend your right knee at a 90° angle, making sure your knee stays behind your toes, while simultaneously bending your left leg toward the floor.

Push yourself back up to your starting position, and repeat the movement. Try to do 3-4 sets of 8-12 reps on each side; if you see that you can do more, without feeling a burn, increase the weight of the dumbells you are holding, until 12 reps is a challenge.

Muscles worked: glutes, quads, calves

Number 9

Calf raises

Standing with your heels hanging off the edge of a step, holding dumbells by your sides, push yourself up onto your toes, and slowly come down. Again, aim for 3-4 sets of 8-12 reps, increasing the weight if you feel that it is not challenging enough.

Muscles worked: calves

Number 8

Leg curls

Climb onto the leg curl machine, gripping the handlebars and placing the foot pad just above your heels. Bend your legs, bringing your heels toward your buttocks, but not touching it; slowly bring them back down. Do 3-4 sets of 8-12 reps, making sure you are using enough weight.

Muscles worked: calves

Number 7

Leg extentions

Sit on the leg extention machine, with your knees bent and the foot pad on your shins. Straighten your legs, until they are parallel to the floor. Then bring them back down. You guessed it: 3-4 sets, 8-12 reps.

Muscles worked: quads

Number 6

Dead lifts

Stand with your feet shoulder-width apart, making sure not to lock your knees. Hold a barbell loaded with weights, palms facing down, hands shoulder-width apart, making sure not to lock your elbows. Keeping your back straight, bend forward at the waist, bringing the barbell down near your ankles. Using your hamstrings and your buttocks (not your back), come back up to your starting position, with a slight thrusting motion. You know the drill.

Muscles worked: hamstrings, glutes

Number 5

Glute machine

Climb onto the glute machine, grip the handlebars, and place one foot on the foot platform. Using your glutes, push the platform up until your thigh is aligned with your buttocks, lower the platform, and do 3-4 sets of 8-12 reps on each side.

Muscles worked: glutes

Number 4

Split squats

Stand with your feet hip-width apart and with one in front of the other, with about 1½ feet between them, holding dumbbells by your sides. Bend your knees, so that the front leg has a 90° bend (making sure your knee stays behind your toes), and your back knee is almost touching the floor. Push yourself back up to the starting position, and repeat 8-12 times on each side, completing 3-4 sets.

Muscles worked: quads, glutes, calves

Number 3

Sumo squats

Standing in "the cage," load a barbell with weights across the back of your shoulders and traps (not your neck), and stand with your feet a bit wider than shoulder-width apart and your toes facing slightly outward. Sit back, until your thighs are parallel to the ground. Slowly come up. Do 3-4 sets of 8-12 reps.

Muscles worked: quads, inner thighs

Number 2

Squats

Stay in "the cage," but with your feet shoulder-width apart, and toes straight ahead or slightly outward. Place the barbell across the back of your shoulders and traps (again, not your neck). Grip the bar with your hands slightly wider than your shoulders. Keeping your back straight, slowly sit back, bending your knees, until your thighs are parallel to the ground. Return to your starting position by pushing from your heels. Do 3-4 sets of 8-12 reps.

Muscles worked: quads, glutes, calves

Number 1

Leg press

Climb into the leg press machine, place your feet hip-width apart on the platform, with your toes facing slightly outward. Lower the platform until your knees are at a 90° angle. Press the platform back up until your legs are nearly straight; do not lock your knees. Do 3-4 sets of 8-12 reps.
For a more intense workout, try doing one leg at a time.
Muscles worked: quads, glutes, calves, hamstrings

10 Core Exercises

Number 10

Plank

The plank works your entire core and upper- and lower-body muscles. Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.

Number 9

Pushup plank

This exercise is the same as the plank, except that you are in a pushup position. The pushup plank works the core, chest and biceps. This is a great exercise to end your workout with; it will fully fatigue almost every muscle in your upper body.

Number 8

V-sit hold

This targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V.” Hold this position for as long as you can.

Number 7

Twisting crunch

This is one of the most effective crunch workouts, as it hits all of your stomach muscle fibers at once. Assume a standard crunch position, raise your torso to a 45° angle, and then twist from side to side. For an advanced movement, extend your legs and pretend to peddle a bicycle while you continue to twist

Number 6

Lying windmills

This exercise is one of the most challenging. Lie on your back with your arms extended and raise your legs until they are perpendicular to the floor. Slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.

Number 5

Supermans with a twist

Perform a standard Superman: Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Here’s the twist: At the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for a more advanced movement.

Number 4

Plank on a Swiss ball

This is a variation of the static plank. There are two possible executions: You can place your forearms on the Swiss ball with your feet on the ground or you can place your feet on the ball with your forearms on the ground. Keep your abs and glutes tight, and do not arch your back. Hold this position as long as possible. Move the ball slightly from side to side for an advanced movement.

Number 3

Lying glute pushup

The lying glute pushup targets your butt and back muscles. Lie on your back with your feet resting on top of a Swiss ball. Push through your heels to raise your butt off the floor as high as possible. Form a straight line from your knees to your shoulders. Hold this position for 60 seconds.

Number 2

Ball roll-ins

Ball roll-ins target your central abdominal muscles. Place your hands on the ground and the top of your feet on top of the ball. Keep your hands in place and bend at the knees to bring the ball toward your chest. Hold this position for a second and roll back out. Focus on squeezing your abs throughout the movement; do not use your hip flexors to bring the ball toward you.

Number 1

Stiff-legged V bends

This is exactly the same as the ball roll-ins, but you must keep your knees straight and move your hips toward the ceiling. The focus of this drill is completely on the abs; you should be able to feel a strong medial contraction.