What to Eat Before and After a Workout, According to Nutritionists

What to Eat Before and After a Workout, According to Nutritionists


We all know that working out is important to keep our bodies strong, but exercising regularly can also benefit your mental health, energy levels and even your skin. To get the best results, regular exercise is important, but you also want to pay attention to what you put into your body pre- and post-workout. Certain foods can help maximize your performance, but other foods can slow you down and hinder your results.

Before a Workout

Before a workout, it’s best to keep it simple and whole. “Timing is important as it’s best to not have your body digesting while working out,” says holistic nutritionist Shauna Faulisi. “This will rob you of energy you could have spent on your workout,” she adds.

Eat:

  • Carbohydrates: For the best boost in energy before a hard workout, carbohydrates are easier and faster to digest than foods high in protein and fat. “The best time to eat ranges from one hour to four hours before working out, depending on the size of the snack or meal,” says Megan Casper, MS, RDN. Rather than opting for a big bowl of white pasta—as delicious as that may be—you’ll want to stick to complex carbohydrates such as whole grains and brown rice, which are the longest lasting and will give you the most energy. “If you’re noshing right before or during a workout, or feel a bit queasy after a whole grain snack, simple carbohydrates like those found in rice cakes, raisins, or applesauce will digest more quickly,” she notes.
  • Fruit: Fruits are a great way to get your carbohydrates in without feeling weighed down. “Fruit contains energy-boosting carbohydrates—not to mention satiating fiber and phytochemicals—that are easy to digest and enjoy,” says Joe. Consider something like a banana, raisins, grapes, or oranges.
  • Nuts: It’s useful to add in a little bit of healthy fats before your workout, which makes nuts a great option. “Try some clementine oranges with a few unsalted nuts,” says Joe. The combination of healthy fats and carbohydrates will help keep you fueled without weighing you down.

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