What you eat before and after a workout significantly impacts your performance and recovery. Pre-workout nutrition provides energy, while post-workout meals replenish glycogen stores and repair muscle tissue.

Before a workout, focus on a combination of carbohydrates and protein. Carbs provide quick energy, while protein helps prepare muscles for the stress ahead. Examples include a banana with peanut butter or a smoothie with oats and yogurt. Aim to eat 30–60 minutes before exercise.

Post-workout meals should prioritize protein for muscle repair and carbs to restore energy. A grilled chicken salad with quinoa or a protein shake with fruit are excellent options. Consuming these within an hour of exercise optimizes recovery.

Hydration is equally important. Drink water before, during, and after workouts. Adding electrolytes can be beneficial after intense sessions.

Nourishing your body with the right foods ensures you perform at your best and recover effectively.