What should i eat before and after a workout

Fueling Your Workout: What to Eat Before and After Exercise

Before Your Workout: Energise and Prepare

What you eat before a workout can significantly impact your performance and energy levels. The goal is to fuel your body with the right nutrients that provide sustained energy without causing discomfort.

1. Carbohydrates- Carbs are your body's primary source of energy. Opt for complex carbohydrates like whole grains, oats, or sweet potatoes, which digest slowly and provide a steady energy release.

2. Protein - Including a moderate amount of protein, such as a small serving of yogurt, a handful of nuts, or a protein smoothie, can help with muscle repair and recovery, even as you exercise.

3. Timing - Aim to eat a balanced meal 2-3 hours before your workout. If you're short on time, a small snack like a banana with peanut butter or a piece of toast with avocado 30 minutes to an hour before your session can suffice.

After Your Workout: Refuel and Recover

Post-workout nutrition is crucial for recovery, muscle repair, and replenishing your energy stores.

1. Protein - After exercising, your muscles need protein to repair and grow. Aim for a protein-rich meal or snack within 30 minutes to an hour after your workout. Good options include a protein shake, grilled chicken, eggs, or Greek yogurt.

2. Carbohydrates - Replenish your glycogen stores by incorporating healthy carbs like quinoa, brown rice, or fruits. Pairing carbs with protein helps your body recover more efficiently.

3. Hydration - Don't forget to rehydrate! Water is essential, but if you had an intense workout and lost a lot of sweat, consider an electrolyte-rich drink to restore your body’s balance.

What you eat before and after your workout can make a big difference in how you feel and perform. By fueling your body with the right nutrients at the right times, you'll enhance your workouts, recover faster, and reach your fitness goals more effectively. Remember, consistency is key—so make these eating habits a regular part of your routine!