What to eat before and after a workout

If you're serious about getting the most out of your workout, what you eat before and after can make a big difference. Your body needs the right fuel to perform well during a workout and to recover effectively afterwards. In this post, we'll discuss what to eat before and after a workout, and provide sources to back up our recommendations.

What to Eat Before a Workout

Before a workout, you want to focus on foods that will give you the energy you need to perform at your best. You also want to make sure that you're not eating anything too heavy or difficult to digest, which can leave you feeling sluggish or uncomfortable during your workout. Here are some good options:

1. Bananas: Bananas are an excellent pre-workout snack because they're rich in carbohydrates, which provide energy, and potassium, which helps maintain proper muscle and nerve function.

2. Oatmeal: Oatmeal is a great source of complex carbohydrates, which provide sustained energy. It also contains fiber, which can help you feel full and satisfied throughout your workout.

3. Greek yogurt: Greek yogurt is high in protein, which can help you build and maintain muscle. It also contains carbohydrates to fuel your workout, and probiotics that can support gut health.

4. Whole grain toast with peanut butter: This combination of carbohydrates and protein provides sustained energy and can help you power through your workout.

5. Smoothies: Smoothies can be a great way to get a lot of nutrients in one easy-to-digest package. You can make a smoothie with a mix of fruits, vegetables, protein powder, and other supplements to give your body the fuel it needs to perform.

Sources:

• "10 Pre-Workout Snacks to Fuel Your Next Gym Session," Healthline, https://www.healthline.com/nutrition/pre-workout-snacks
• "What to Eat Before a Workout," Academy of Nutrition and Dietetics, https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

What to Eat After a Workout

After a workout, your body needs nutrients to help repair and rebuild muscle tissue, replenish energy stores, and reduce inflammation. Eating the right foods after your workout can help you recover more quickly and feel better overall. Here are some good options:

1. Lean protein: Eating protein after a workout can help repair and rebuild muscle tissue. Good options include grilled chicken, fish, tofu, or eggs.

2. Sweet potatoes: Sweet potatoes are a great source of complex carbohydrates, which can help replenish glycogen stores that get depleted during exercise. They're also rich in vitamin A, which can support immune function.

3. Spinach: Spinach is a good source of antioxidants, which can help reduce inflammation and support recovery. It's also rich in vitamins and minerals, including iron and calcium.

4. Berries: Berries are a good source of antioxidants and can help reduce inflammation. They're also rich in fiber and can help keep you feeling full and satisfied.

5. Chocolate milk: Chocolate milk contains a mix of carbohydrates and protein, which can help replenish energy stores and support muscle recovery. It's also a good source of calcium and vitamin D.

Sources:

• "What to Eat After a Workout," Academy of Nutrition and Dietetics, https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
• "The 15 Best Foods to Eat After a Workout," Healthline, https://www.healthline.com/nutrition/foods-to-eat-after-workout

In conclusion, what you eat before and after a workout can have a big impact on your performance and recovery. To get the most out of your workouts, make sure you have adequate nutrition