What to Eat Before, and After Exercise

Before Exercise

- Complex carbohydrates: These take longer to digest and break down, so they provide a steady source of energy during your workout. You should consume some around 1-4 hours before exercising depending on your digestive sensitivities and the intensity of the workout. Some examples of complex carbohydrates are:

- Oatmeal

- Whole wheat bread

- Brown rice

- Sweet potatoes

- Quinoa

- Protein: Eating protein before exercise helps in building and repairing muscles, and can also help you feel fuller for longer. Some examples of good pre-workout protein sources are:

- Greek yogurt

- Cottage cheese

- Nuts and seeds

- Lean meats

- Fish

- Eggs

- Healthy fats: Healthy fats slow the digestion of carbohydrates, which helps to keep you feeling full and energized during exercise. Some examples of healthy fats to eat before a workout are:

- Avocado

- Nuts and seeds

- Olive oil

- Coconut oil

- Fish

- Eggs

After Exercise

- Protein: Protein is essential for muscle recovery after a workout. Eating protein after exercise helps your muscles repair themselves, helps rebuild them and can also help reduce soreness. Some examples of good post-workout protein sources are:

- Greek yogurt

- Cottage cheese

- Nuts and seeds

- Lean meats

- Fish

- Eggs

- Protein powder

- Carbohydrates: Eating carbohydrates after exercise helps restore your glycogen stores, which are depleted during exercise. Glycogen is the body's main source of energy during exercise, so replenishing these stores helps you prepare for your next workout. Some examples of good post-workout carbohydrate sources are:

- Oatmeal

- Whole wheat bread

- Brown rice

- Sweet potatoes

- Quinoa

- Fluids: It's important to drink plenty of fluids before, during, and after exercise to replace the water you lose through sweat. Water is the best choice, but you can also drink sports drinks or other fluids that contain electrolytes.