Many of us want to get the most from our workouts and slim down as the temperature continues to heat up. However, choosing the right exercises is just one part of a fitness plan. These nutritious and energizing post- and pre-workout snacks will help you get the most out of your workouts.

Do you need to eat before a workout?

1. Overnight Oats Oatmeal has fiber and slowly releases carbs into the bloodstream. It will also help you to maintain an energy level throughout your workout. Make overnight oats by combining 1/2 cup rolled Oats with 1 Cup of your favorite milk. Let them sit in the fridge for at least one hour. Add your favorite nuts, fruits, or yogurt and top it with your favorite toppings.

2. Raisins. New research shows raisins are just as effective as sports gels for fueling your muscles. Two tablespoons is enough to make about 30-40 raisins.

3. Pomegranate Juice. Recent research has shown that polyphenols, healthy compounds found in pomegranate juice may reduce muscle soreness.

After a Workout, Eat…

1. Tuna. Tuna is a good source of protein after a sweat session. StarKist Tuna Creations. The pouches come in a variety of flavors, like Sweet & Spicy and Ranch, and all are 110 calories or less. Each pouch provides between 12 and 16 grams of protein. It also contains natural sources of omega-3s fats. This may reduce the body’s total fat stores and can be linked to reduced muscle soreness.

2. Latte Latte. Because it contains both protein and carbohydrates, milk is the secret ingredient.

3. Green Smoothie A new study has shown that the healthy compound found in leafy green vegetables can help muscles function more efficiently. Blend 1 cup of leafy greens with 8 ounces low-fat milk, 1/2 cup frozen unsweetened strawberries, and 1 cup of mashed potatoes.

Not least, it is important to drink plenty of water. In order to avoid getting tired quickly and increasing your chance of injury, it is important that you are well hydrated. For a 30-minute exercise, aim to consume between 8 and 16 ounces.

For more healthy inspiration and recipe ideas, check out StarKist.com and Facebook.com/StarKist!

Dawn Jackson Blatner R.D. Dawn Jackson Blatner, R.D.