What should I eat before and after exercise?

Eating right before and after a workout can improve your workout results. Just like a car needs gas to run, your body burns carbohydrates for fuel, giving you the energy to perform your workouts. Once you’re done, refueling with protein and carbohydrates can help rebuild your muscles.

Choose the right time

Eat a meal or snack 1 to 3 hours before your workout. You may experience stomach problems if you eat too close to your workout time, as more blood is directed to your muscles during exercise, making digestion more difficult. After exercise, your body is ready to refuel and rebuild muscles, so eating within an hour of finishing your workout is appropriate.

Before exercise

Peanut butter and jelly sandwich.

This classic sandwich is perfect for adding the carbohydrates you need to fuel your workout. The peanut butter acts as a dose of protein to help you feel full and prevent overeating after a workout. One study found that eating a small amount of peanut butter can help you maintain a healthy weight. Half a sandwich is all you need if you’re just going for a walk or to a yoga class.

Oatmeal with low fat milk and fruit

If you exercise in the morning, start your day with a bowl of high-fiber oatmeal and fruit. The carbohydrates in this combination are digested more slowly, so your blood sugar stays more stable. You’ll feel energized for longer. For extra protein and bone-building calcium, mix in a little low-fat milk.

Fruit yogurt smoothie.

Smoothies are easy to digest, so you won't feel bloated during your workout. However, many commercial smoothies are loaded with sugar. Your best bet is to make your own smoothies, using protein-rich yogurt and fruit, a source of energy-boosting carbohydrates. Adding water or ice will help hydrate you. Research shows that not drinking enough water can affect your strength and endurance.

Mixed fruit with nuts.

A popular food for hikers and a great snack for those who exercise. Raisins provide an instant energy boost without feeling heavy. Mix a small handful of raisins with a few almonds, which are rich in protein and heart-healthy unsaturated fats. Almonds are also rich in antioxidants that help the body use oxygen better, resulting in better workout results.

Banana

Only have 5 to 10 minutes before your workout? Go for a banana. Bananas are packed with easily digestible carbohydrates that provide energy without weighing you down. They’re also a great source of antioxidants and potassium, a mineral that helps prevent cramps. Keep a few bananas in your bag to snack on before you hit the gym.

Eggs and whole wheat bread.

The carbohydrates in bread can help replenish the energy lost during exercise, while the fiber will help balance blood sugar levels. You can eat bread with eggs to increase the effect. Eggs are a perfect source of protein, with 9 essential amino acids that the body uses to build muscle. If you don't have time to fry an egg, bring a boiled egg with a whole-wheat cracker.

After practice

Chocolate

This kid-favorite beverage has an ideal carbohydrate-to-protein ratio—about 4:1—to help refuel and build muscle. One study found that athletes who drank chocolate milk after exercise recovered faster than those who drank a carbohydrate-only sports drink. Plus, chocolate milk is 90 percent water, which helps replace fluids lost during exercise.

Turkey rolls

This is a great post-workout snack or lunch. The whole-grain wrap provides high-fiber carbohydrates, while the turkey packs a whopping 12 grams of protein per 100-gram serving. Substitute the mayonnaise for avocado, which is high in potassium and magnesium, two minerals that help prevent cramps. It’s also rich in heart-healthy monounsaturated fats and vitamins.

Greek yogurt and fruit

A cup of Greek yogurt can provide up to 20 grams of protein. Mixing fruit into your yogurt will increase the amount of energy-giving carbohydrates, and adding antioxidant-rich berries will give you an even better benefit. Research shows that eating these fruits after a workout can help reduce exercise-induced muscle inflammation.

Salmon and Sweet Potatoes

Salmon is rich in protein and omega-3s, heart-healthy fats that help reduce muscle inflammation that causes soreness after exercise. Pairing salmon with sweet potatoes provides 26 grams of carbohydrates and 4 grams of fiber, which will keep you full after a workout. You'll also get all the vitamin A you need to boost your immune system. Sweet potatoes can be baked or mashed, but skip the butter and cream and toss them with olive oil instead.

Chicken, brown rice and vegetables

Skinless chicken breast is considered a weight loss food: Half a chicken breast contains 27 grams of protein for only 142 calories. It is also rich in vitamin B6, an important nutrient for the immune system. Serve with brown rice and vegetables for a balanced combination of nutrients.

What about sports drinks?

If you’re only exercising for an hour or less, water is all you need. But if you’re exercising longer, you’ll need to replenish electrolytes. These are minerals, like sodium, potassium, and magnesium, that help keep you hydrated. They’re lost through sweat. Look for fluids that are high in electrolytes, like sports drinks or coconut water.

Before, During and After Workout: Drink Water

Make sure you drink enough water. How much is enough? Follow these guidelines:

Before exercise: About 2 to 3 cups

During exercise: About 1/2 to 1 cup every 15-20 minutes

After exercise: About 4 to 6 cups for every kilogram of weight lost during exercise (you can weigh yourself before and after exercise)

Foods to avoid

Stay away from fatty foods. Fat takes longer to digest, which can upset your stomach. For some people, eating a lot of fiber or protein doesn’t go well with exercise. Everyone’s body is different, so pay attention to what works for you. If you’re running a race, stick to familiar, nutrient-dense meals and snacks.

According to Dantri