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i haven't been bloggin for quite some time already. laziness has gotten over me, haha.i blogged recently but i accidentally pressed some button which cause more than half of my entry to disappear. worse thing is the new blogger doesnt allow you to undo,stupid.

i read this article about what to eat before and after workouts for the best recovery.here it is:

Eating just the right thing before lifting weights or jumping on the elliptical trainer can keep you energized until the end. What you eat "depends on how hard and how long you're exercising," says Elizabeth Somer, RD, author of Nutrition for Women. Here are her surprisingly easy ways to fuel your muscles before different workouts and--pant, pant--help you recover after you've worked your butt off.

A solid aerobics session--30-60 minutes

BEFORE
"A small liquid snack 5 minutes before a run, step session, or power yoga class turns into fuel almost immediately," says Somer. Let these rules be your guide:
1. Keep it light (under 200 calories) for faster digestion.
2. The less time you have to eat before exercising, the less you eat. You don't want stuff sloshing about in your tummy as you move.
3. Skip juice blends or energy drinks that list high-fructose corn syrup or glucose gels on the label. Both heavy-hitter sweeteners can make blood sugar levels plummet mid-workout.
A few 200-calorie-and-under suggestions:
A make-it-yourself 8 ounce fruit and low-fat yogurt smoothie or one of Dannon's Light & Fit ready-to-drink fruit smoothies
Carnation No Sugar Added Instant Breakfast drink made with a cup of skim milk or light soymilk
A 6 oz. glass of OJ and 2 graham crackers

AFTER
To re-hydrate and keep your blood sugar stable, have some water and:
A low-fat granola or energy bar
A cup of low-sodium chicken noodle soup
A piece of fruit or a small bunch of grapes

Hit-the-wall aerobics--60 minutes or more

BEFORE
You want a snack that keeps muscles supplied with a steady flow of glucose. "Just as a car sputters to a stop when it runs out of gas, you 'hit the wall' or 'bonk' if your glucose supplies are drained. Once that happens, no snack will fuel you fast enough to finish the workout," warns Somer. Before you go all out, have some:
1. Water to ward off dehydration, especially when it's hot.
2. Easy-to-digest, high-quality carbs that leave your GI track quickly and supply enough glucose to fuel a long workout.
3. Protein from yogurt, milk, soymilk, or nuts to offset a rapid drop in blood sugar from eating those carbs.
4. Foods that are light (again, 200 calories) and low-fat to avoid digestive problems. If your energy dips or your legs become shaky, eat more the next time until you hit on the right amount.
Good carb-protein combos:
Half a 4 oz. whole-wheat bagel with 1 tbsp. low-fat cream cheese
A small slice of last night's vegetarian pizza or 2/3 cup leftover spaghetti with marinara sauce
1 stick of low-fat string cheese, 1 medium pear, and 3 whole-grain crackers

AFTER
Recover with more water and a 100 calorie, all-carb snack, such as:
50 pretzel sticks
1/2 cup Breyer's Double Churn Fat-Free Caramel Swirl ice cream
Half a baked potato topped with 2 tbsp. salsa

ciaos