To fuel your body and maximize workout performance and recovery, it’s important to eat the right types of foods before and after exercise. Here’s a breakdown of what to focus on: For more information please visit fitness

Before a Workout

Goal: Provide your body with energy, improve performance, and prevent fatigue.

Timing: Eat 1–3 hours before working out. If you only have 30–60 minutes, go for something lighter and easier to digest.

What to Eat:

  • Carbohydrates: Provide fuel for your muscles.
    • Examples: oatmeal, fruit, whole grain toast, brown rice, sweet potatoes
  • Protein: Supports muscle repair and growth.
    • Examples: Greek yogurt, eggs, protein shake, cottage cheese
  • Fluids: Stay hydrated.
    • Water is usually enough unless you’re doing prolonged or intense workouts.

Sample Pre-Workout Snacks:

  • Banana with a spoon of peanut butter
  • Greek yogurt with berries
  • Whole grain toast with avocado
  • Protein smoothie with fruit and milk

After a Workout

Goal: Replenish energy stores, repair muscle tissue, and support recovery.

Timing: Eat within 30–60 minutes after exercise for best results.

What to Eat:

  • Protein: Helps repair and build muscle.
    • Aim for 15–30g of high-quality protein
    • Examples: lean meat, eggs, protein shake, tofu, tempeh
  • Carbohydrates: Refill glycogen stores.
    • Examples: rice, quinoa, fruit, potatoes, whole grains
  • Fats (in moderation): Support overall recovery.
    • Examples: nuts, seeds, avocado, olive oil
  • Hydration: Replace lost fluids and electrolytes.
    • Water, or a sports drink if sweat loss was high

Sample Post-Workout Meals:

  • Grilled chicken with quinoa and steamed vegetables
  • Protein shake with banana and oats
  • Salmon with sweet potato and spinach
  • Scrambled eggs with whole grain toast and fruit