Learn What to eat before and after your workouts
What you eat before and after a workout has a direct effect on both your performance and your recovery (thus your overall results). As a general rule, focus on healthy carbohydrates before a workout, giving your body plenty of energy to start, and lean proteins after a workout, to give your muscles what they need to repair. Both before and after a workout, incorporate plenty of vegetables or fruits as well; these provide the essential nutrients your body needs to do its best.
Top Three Pre-Workout Meals
1. Whole-grain toast (sprouted grain if possible) spread with one tablespoon of all-natural peanut butter (i.e., the only ingredient on the list should be peanuts).Top this with sliced bananas if or have it alongside an apple.
2. Unsweetened Greek yogurt with fresh berries and low-sugar granola or trail mix. Drizzle a bit of honey, or vanilla extract, over the top to sweeten if desired.
3. Steel-cut oatmeal sweetened with honey and mixed with a fruit of your choice.
Finish each workout with a recovery drink. This rehydrates you, instantly gives your muscles a boost of protein, and helps to stabilize blood sugar. Protein powder mixed with almond milk, coconut water, or a sport drink is a popular choice, while chocolate milk can actually be incredibly effective as well.
A little later, eat one of these post-workout meals:
Top Three (Four) Post Workout Meals
1. Grilled salmon or chicken with steamed, grilled or roasted mixed vegetables. Add as many colorful items from the produce aisle as you can handle.
2. Vegetable-laden two or three egg omelet
3. Sliced cheese, nuts, raw vegetables and hummus