Snack Red apples, berries, and grapes contain the antioxidant quercetin, which can boost your endurance and oxygen capacity, making workouts feel more doable, according to a study from the University of South Carolina’s Arnold School of Public Health. Researchers believe quercetin also helps the fatigue that can cause you to skip workouts.
Fueling your body for better workout results
Eat Exercising on an empty stomach makes you more likely to lose muscle, and without any extra gas in the tank, your exercise intensity and overall calorie burnwill take a hit. An hour or two before working out, snack on 100 to 200 calories of complex carbs and protein (like a cup of nonfat yogurt or a piece of fruit and a cheese stick).
Drink Sipping green tea—hot or iced—helps your muscles recover fasterafter a workout so you can get back into the gym more quickly. According to a study in Nutrition Research, exercisers who drank green tea extract, which contains therapeutic antioxidants, had less muscle damage after workouts compared with those who drank only water.