What to Eat Before and After a Workout

Before a Workout:

* Carbohydrates:

- Whole grains (like oatmeal, brown rice, or whole-wheat toast)

- Healthy snacks like fruits and yogurt, with granola

- Power bars or healthy trail mixes.

* Protein:

- Lean meats (like grilled chicken or fish)

- Eggs

- Greek yogurt

- Nuts and seeds

* Healthy fats:

- Olive oil

- Avocado

- Nuts or seeds

Stay hydrated: Drink plenty of water throughout the day, especially before, during, and after your workout.

Avoid:

- Sugary foods or drinks

- High-fiber foods (like beans or broccoli)

- Fatty foods (like fried chicken or pizza)

- Alcohol

After a Workout:

* Protein:

- Lean meats

- Fish

- Eggs

- Greek yogurt

- Protein powder (mixed with water or milk)

- Protein bars or shakes

* Carbohydrates:

- Whole grains (like brown rice or quinoa)

- Fruits

- Vegetables

- Healthy snacks like yogurt, berries, and granola