7 METABOLISM booster workout snacks ON THE GO

7 HIGH PROTEIN METABOLISM BOOSTING WORKOUT SNACKS ON THE GO

Build muscle overnight: A study in Medicine and Science in Sports and Exercise reports that protein helps your body rebuild muscle very effectively if you take in 20 grams of protein (yogurt has about 15 or so) right after your sweat session, and then again half an hour before sleeping. Participants in the study who drank protein milk had more muscle growth than participants in the study who only drank water. The theory is that the rapid rise in amino acids circulating in the body accelerates muscle rebuilding during an overnight snooze. Tap into this benefit by grabbing a yogurt, or eat an egg white before and after your session. (click here to see how to cook an egg in 1 minute)

Gluten-free toast with almond butter, sliced banana, and honey. Try Ezekiel bread, made with whole grain sprouted grains.

Coffee….yes, you heard correctly! Read more about the benefits of coffee before a workout.  ABC reports: The “Spanish Study”, published in the International Journal of Sport and Nutrition and Exercise Metabolism, found that athletes who drink coffee before their exercise routines burned about 15% more calories, compared to those who took a placebo. The amount needed is roughly what you are already drinking--- about 300mg of caffeine. (Click here for other unusual benefits of coffee)

Drinking ice-cold water before a workout help you last longer, according to a review of studies. Pre-cooling your body wards off heat-induced fatigue and increase tolerance for steamy conditions. Dr. Oz also recommends drinking ice-cold water to help boost your metabolism, an excellent complement to your workout. Click here to read about Dr. Oz's “Water band” method

Spike your drink and “bring it” at the gym. A study in the Journal of International Society of Sports Nutrition reports that people who mixed 3 drops of peppermint essential oil into a water bottle for 10 days didn’t fatigue as quickly during workouts. Popping one or two candies made with real peppermint oil about an hour before you exercise might do the trick--start shamelessly pocketing some after dinner mints at the restaurant

Watermelon juice can help you recover after a workout. In a study in Agricultural and Food Chemistry, people who sipped the juice just before exercise were less sore the next day. The hypothesis is that this is due to the huge amount of the amino acid L-Citrulline (an amino acid that helps bring oxygen to muscles) in watermelon. Eat some watermelon, or make a tasty blend to bring with you:

1 cup frozen watermelon chunks

½ cup strawberries

¼ cup OJ

BLEND on high

Banana: It’s not as easy to stash in your drink carrier, but it turns out that a banana is an effective workout fuel. Researchers had cyclists either drink a cup of a sports drink or eat half a banana and a cup of water every 15 minutes during a 46-mile ride. both groups finished In the same amount of time and had about the same levels of glucose (an energy source). Study authors say bananas seem to have a near-perfect natural mix of carbohydrates, potassium, vitamins, and antioxidants.

Raisins: in the Journal of International Society of Sports Nutrition study, discovered that raisins are a cheap, natural source that provide an alternative to energy bars. Only 1.3g of protein per small box of Sun-Maid, but included on this list for its inexpensive all-natural alternative to an energy source.