There is a lot of marketing about products to fuel your workout.

“Buy this energy drink.”

“Use this protein powder.”

“Eat this power bar.”

Forget all the ads and commercials — there are 4 low cost foods that naturally fuel your body. 

1. Honey

Honey contains natural sugars, antioxidants and vitamins. It is perfect to fuel a workout, because it’s a great source of carbohydrates, which your muscles use for energy. Honey’s simple sugars give your body a quick energy boost to help you power through hard workouts.

Keep a packet of honey in your pocket or add a teaspoon to your water bottle. When you start to feel fatigued, eat or drink the honey to make sure your muscles have the fuel they need to keep going.

2. Raisins

Raisins are an excellent source of natural carbohydrates that can prolong your endurance. Many runners love to use raisins on long runs to keep them going strong. They are an easy fuel to pack in a running belt or a pocket and great to eat on the go!

A sports nutrition practice group of the Academy of Nutrition and Dietetics recommends that if you are training longer than an hour, plan a small carbohydrate-rich snack or beverage immediately before and one hour into the activity.

Keep a little box of raisins in your gym bag or in your pocket for a snack to keep you at the top of your game.

3. Bananas

Bananas are full of natural sugars and carbohydrates to give you energy. They are also a great source of potassium, which may prevent muscle cramps. 

According to Registered Dietitian and sports nutrition expert Nancy Clark, bananas are the original pre-wrapped sports snack ready to grab-and-go.

Throw a banana or two into your gym bag! 

4. Chocolate Milk

Chocolate milk helps you refuel as well as, or even better than popular sports drinks. It has a great mix of carbohydrates and protein. Carbohydrates help to replenish muscle energy, and protein helps muscles recover from hard work.

It is important to have both carbohydrates and protein within approximately 30 minutes of exercise to refuel and prevent muscle soreness. Research shows drinking low-fat chocolate milk after intense exercise allows athletes to work out longer and with more power during a second exercise period.

Chocolate milk has high-quality protein and key electrolytes like calcium, potassium, sodium, and magnesium, making it a perfect recovery drink.