What To Eat Before And After A Workout

In order to maximize your workouts, the things you eat before and after exercise are more important than you think. Food is fuel for your body, your body runs best when you give it the right nutrients at the right times. Having a sense of how to fuel around your workout can make a huge difference in your body's health and recovery. Here are some things you need to know.

Before A Workout

It's best to have something to eat 1 to 3 hours before your workout. If you eat before an hour of your workout time, have something light and easy to digest. A small mix of carbs and protein is optimal. Carbohydrates give you energy instantly, and protein cushions your muscles during exercise.

Some good and simple after workout foods include:

• A bowl of oatmeal with banana

• A piece of toast with peanut butter

• A smoothie with yogurt and fruit

• A handful of trail mix

It's very important to avoid heavy or greasy food just before exercise. A little fat is fine as long as it's eaten earlier in the day, but you want food that's light prior to a workout.

After A Workout

Your body starts repairing itself once your workout is finished. Eating soon after your workout (30 to 60 minutes) helps the process of rebuilding your muscles go faster and smoother. A good post-workout meal consists of protein and carbs. The protein rebuilds the muscle tissue while the carbs help reload your energy stores.

Some good and simple after workout foods include:

• Grilled chicken with rice

• Eggs and toast

• Fruit smoothie with protein powder

• Chocolate milk

• Salmon with sweet potato or kale

It's very necessary to make sure you eat a full meal within a couple of hours after your workout.

Importance Of Hydration

Adequate hydration is one of the most crucial parts for exercise recovery. Your losing water as you sweat it off, even minor dehydration can detract from performance. It's very important to drink before, during, and after exercise. If you're sweating profusely or exercising longer than an hour, you'll also need some electrolytes to maintain balance in your body. Drinks like coconut water or even a pinch of salt in your water can help if you’ve been sweating heavily.