The foods that you eat before your workout help to increase your energy level, but it’s the food that you eat afterward that’s really important. What you eat after exercising helps to repair muscle tissue and to replenish glycogen, which is an important aspect of building the lean, toned body that you strive for. Here are some of the best foods to refuel with after a workout.

1. Bananas. Bananas are high-glycemic carbohydrates, which provide you with an instant boost to replenish your energy quickly. Try slicing one up and eating it with peanut butter on top of a rice cake.
2. Greek yogurt with berries. Greek yogurt is packed with protein, which is very important in building muscle. Your muscles are depleted of their usual amino acids after lifting weights or performing an intense cardio workout, and this healthy snack helps to build them back up.
3. Tuna sandwich. The combination of healthy carbs and proteins is one of the very best things to eat after working out. Spread some tuna on whole wheat bread to refuel after that gym class.
4. Water. Replenishing your body’s fluids is just as important as replenishing its food supply. Be sure to drink plenty of water after working out to avoid becoming dehydrated.

6 Smart Snacks to Eat After Your Workout [Fitness Magazine]
What to Eat After You Work Out [Spark People]
Food as Fuel – Before, During and After Workouts [American Heart Association]

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Our nation's capital is home to some the most visited museums and attractions in the world. Take advantage of D.C.'s diverse cultural scene with a visit to these fascinating museums, which are two of the city's very best.

Smithsonian Museum of Natural History
Marvel at more than 126 million natural science specimens and cultural artifacts at The Smithsonian Museum of Natural History. Some of the must-see attractions include the Hope Diamond, an incredibly old, mummified cat, and the Neanderthal exhibit. Take a journey through the past at this fine American institution and see with your own eyes why it's the most visited natural history museum in the world.

International Spy Museum
Since 2002, the International Spy Museum has engaged the public with the largest collection of international espionage artifacts ever to be on display. Attempt to stay as stealthy as a spy when you participate in the exhibits and learn the important role of espionage throughout history.

Public Domain/Public Domain

Now that school’s out for summer and the kids have nowhere to be all day, it can feel overwhelming to keep your little ones entertained. You want them to have fun and make the most of their summer off, and these four activities are sure to help.

1. Make outdoor art. Take their usual arts and crafts outside into the sun with this creative idea. Spread an old, light colored bed sheet on the ground and let the kids go wild with colorful paints. There’s virtually no cleanup involved, except on the kids themselves!
2. Bake gingerbread cookies. If you think that gingerbread men are just for the holidays, think again. When you let the kids decorate gingerbread cookies with summer-themed outfits, these bathing beauties become a fun summertime treat as well.
3. Create your own obstacle course. When you want the kids to have fun while also getting in some physical activity, try creating your own obstacle course in the backyard. Lay down a wooden ladder for them to run through, tie a rope swing to a tree, and even make your own balance beam using a simple two-by-four beam.
4. Visit the farmers market. Teach your children about the value of good nutrition by taking them with you to pick up fresh produce at the farmers market.

50 Outdoor Summer Activities for Kids [Six Sisters’ Stuff]
Summer Activities for Kids [Martha Stewart Crafts]
101 Things to Do with Kids This Summer [Care.com]
100 Summer Fun Ideas for Kids and Parents [Work-at-Home Moms]
Free (or Almost Free) Summer Fun Ideas [Camp PBS Parents]

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