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<br>Hungry Girl Today: 2.13.15 
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<br>GIRLS BITE OUT 
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<br>Working out? Good for you! But you've gotta make sure you're properly fueled... and not overly stuffed or negating your calorie burn. Here's some need-to-know info plus top-notch snack suggestions!
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<br>Before a Workout…
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<br>If you're going to turn up the burn, you better have some fuel in that tank, a.k.a. your body. There's a myth that exercising on an empty stomach will torch more calories and fat, but experts say NOPE -- if you don't have glucose in your system, you risk burning muscle. So eat something small but nutritious about an hour before you exercise. Have a combination of lean protein, quality carbs, and a bit of healthy fats. And really watch your portions! You don't want to feel bogged down...
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<br>Easy Recipes for Pre-Workout Snacks
<br>Coconut Raspberry Smoothie + 2 tbsp. protein powder
<br>Egg-Topped Waffle
<br>Turkey-Wrapped String Cheese + 1 cup grapes
<br>Creamy Fruit Salad + 1 tbsp. crushed walnuts
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<br>Pre-Workout Snack Finds
<br>StarKist Tuna Creations + Old London Melba Toasts
<br>Quest Bar(Any Flavor)
<br>Mini Babybel + Fuji apple
<br>Chobani Oats
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<br>After a Workout…
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<br>High five, rock star -- way to kick that workout's butt! Now it's time to give your body what it needs to properly recover. Exercise pros say to give yourself some cool-down time -- at least 15 minutes -- but to eat within two hours to refuel. Again, we're looking at healthy carbs and lean protein. Warning: Don't make the mistake of thinking, "I just burned a bunch of calories, and now I can eat whatever I want!" Do you really want to cancel out that hard work you just did? Have a smart snack. If it's closer to mealtime, prepare a healthy breakfast, lunch, or dinner.
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<br>Easy Recipes for Post-Workout Snacks
<br>Scoopable Chinese Chicken Salad	
<br>Tropical Cherry Smoothie + 2 hard-boiled egg whites	
<br>Home Fries Egg Mug	
<br>Double-Cheese Corn Quesadilla
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<br>Post-Workout Meal Recipes
<br>PB&J French Toast	
<br>Tuna, Apple 'n Avocado Wrap	
<br>Southwest Chicken Alfredo	
<br>Tuna Quinoa Bowl
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<br>Don't Forget Fluids... 
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<br>* Water is wildly important when it comes to physical activity. Drink lots of it -- before, during, and after! 
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<br>* "What about sports drinks?" If you really sweat up a storm and are concerned about nutrient depletion, sure. (Check the stats, and make sure that the drink isn’t loaded with calories.) But we'd recommend water paired with a banana for potassium. Coconut water is good too, but have it in addition to regular water, not in its place.
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<br>* Don't use fruit juices and other sugary drinks to quench that thirst. You're much better off having water with one of the aforementioned snacks. 
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<br>* Trend alert: Chocolate milk is being regarded as the hot new recovery drink. Weird, huh? If you want to give it a shot, we suggest whisking a couple of tablespoons of chocolate protein powder (like the kind by Quest) into 8 ounces of fat-free milk. Then switch back to that H2O.
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<br>For links please go to: 
<br>https://www.hungry-girl.com/biteout/show/3169 
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<br>CHEW ON THIS:
<br>It's Fiber Friday (the second Friday in February), a holiday that we made up back in 2010. One of the easiest ways to get natural fiber into your diet? Broccoli cole slaw!
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