Eating the right foods before and after exercising can greatly impact your workout performance and recovery. What you eat provides the fuel for your body to perform at its best and repair itself afterward. So, what should you eat to maximize your results and feel your best?

Before your workout, it’s important to eat a balanced meal that includes carbohydrates and protein. Carbohydrates are essential for providing your body with the energy it needs to get through your workout, while protein helps to repair and build muscle. Opt for easily digestible carbohydrates such as whole grain toast, oatmeal, or a piece of fruit. Combine this with a lean protein source such as chicken, turkey, or a plant-based alternative. For example, a chicken and vegetable stir-fry over brown rice is a great pre-workout meal. If you’re short on time, a smoothie with protein powder, fruit, and Greek yogurt is a quick and easy option that will provide you with the necessary fuel. Just be sure to allow enough time for digestion before you begin your workout.

What you eat after your workout is just as important as your pre-workout meal. Your body needs to replenish its energy stores and repair and rebuild muscle tissue. A good rule of thumb is to aim for a 3:1 ratio of carbohydrates to protein. This means that for every 3 grams of carbohydrates, you should consume 1 gram of protein. This can be achieved through a variety of food combinations. For example, a wholegrain bagel with low-fat cream cheese, a fruit smoothie with Greek yogurt, or a chicken and quinoa bowl with lots of vegetables. It’s also important to stay hydrated, so be sure to drink plenty of water before, during, and after your workout.

In addition to carbohydrates and protein, don’t forget about the importance of healthy fats. Foods like avocado, nuts, and seeds provide your body with essential fatty acids that aid in reducing inflammation and supporting overall health. However, it’s best to limit your intake of these foods right before a workout, as they can slow down digestion and make you feel uncomfortable during exercise. Instead, incorporate them into your regular diet and enjoy their benefits throughout the day. By properly fueling your body before and after your workouts, you’ll be able to take your fitness to the next level and achieve your health and fitness goals.