How To Fuel Your Body For Workouts

Eating the right foods before and after workouts is important for performance and recovery. When you eat a healthy meal before your workout, you'll have the energy you need to perform at your best. And when you eat a healthy meal after your workout, you'll help your body repair and rebuild muscle tissue.

What to eat before a workout

Your pre-workout meal should be a combination of carbohydrates, protein, and healthy fats. Carbohydrates will give you energy, protein will help to repair and rebuild muscle tissue, and healthy fats will help to slow down digestion and keep you feeling full.

Here are some examples of good pre-workout meals:

Oatmeal with berries and nuts

Yogurt with fruit and granola

Whole-wheat toast with avocado and eggs

Smoothie made with fruits, vegetables, and protein powder

Hard-boiled eggs with whole-wheat toast

Banana with peanut butter

You should avoid eating heavy, fatty, or sugary foods before your workout. These foods can upset your stomach and make it difficult to exercise.

What to eat after a workout

Your post-workout meal should also be a combination of carbohydrates, protein, and healthy fats. Carbohydrates will help to replenish your glycogen stores, protein will help to repair and rebuild muscle tissue, and healthy fats will help to slow down digestion and keep you feeling full.

Here are some examples of good post-workout meals:

Chicken or fish with roasted vegetables and brown rice

Quinoa salad with chickpeas, avocado, and vinaigrette dressing

Salmon with roasted potatoes and asparagus

Eggs with whole-wheat toast and fruit

Protein shake made with milk, fruit, and protein powder

You should avoid eating processed foods, sugary drinks, and unhealthy fats after your workout. These foods can slow down recovery and make it more difficult to reach your fitness goals.

Recipes

Here are a few recipes for healthy and delicious pre- and post-workout meals:

Pre-workout oatmeal

Ingredients:

1/2 cup rolled oats

1 cup water or milk

1/4 cup berries

1 tablespoon nuts

Instructions:

Combine the oats and water or milk in a saucepan.

Bring to a boil, then reduce heat to low and simmer for 5 minutes, or until the oats are cooked through.

Stir in the berries and nuts.

Serve immediately.

Post-workout quinoa salad

Ingredients:

1 cup quinoa

1/2 cup chickpeas

1/4 cup avocado

2 tablespoons vinaigrette dressing

Salt and pepper to taste

Instructions:

Cook the quinoa according to package directions.

Let the quinoa cool slightly.

Add the chickpeas, avocado, and vinaigrette dressing to the quinoa.

Season with salt and pepper to taste.

Serve immediately.

Salmon with roasted potatoes and asparagus

Ingredients:

1 salmon fillet

1 pound potatoes, peeled and cut into quarters

1 bunch asparagus, trimmed

1 tablespoon olive oil

Salt and pepper to taste

Instructions:

Preheat the oven to 400 degrees Fahrenheit.

Place the salmon fillet on a baking sheet lined with parchment paper.

Drizzle the salmon with olive oil and season with salt and pepper to taste.

Place the potatoes and asparagus on a baking sheet lined with parchment paper.

Drizzle the potatoes and asparagus with olive oil and season with salt and pepper to taste.

Roast the salmon and vegetables for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.

Serve immediately.

Eggs with toast and fruit

Ingredients:

2 eggs

1 slice wholemeal toast

1/2 cup fruit

Instructions:

Cook the eggs to your liking.

Toast the bread.

Serve the eggs on the toast with the fruit.

Protein shake

Ingredients:

1 cup milk

1/2 cup fruit (Frozen berries are great here!)

1 scoop protein powder

Instructions:

Combine all of the ingredients in a blender and blend until smooth.

Serve immediately.

These are just a few examples of healthy and delicious pre- and post-workout meals. Experiment with different recipes and find what you like best.