This is the best thing to eat before and after exercise

Many people always wonder whether you should eat that banana before or after exercising. And whether you should reach for a protein bar, a bowl of oatmeal, or just a slice of bread with peanut butter after working out. So: keep your sports outfit on for a bit longer, park that shaker bottle, and first read this article. Earlier, Amayzine wrote about what you should eat before exercising, but maybe it’s still important to have everything lined up. These are the nutrients you should get before and after exercising. Let’s dive in.

Why eating before and after exercising is so important

Exercising on an empty stomach? NO! Your body is just like a high-end sports car. You fill it up before you drive off (especially for a race, aka the gym), right? When you exercise, you burn fuel, and if you haven’t filled up enough, you’ll come to a stop at some point. Hello, energy dip. And after exercising, it’s time to help your muscles recover – and believe me, your body could use a little extra help with that.

So: Before exercising, the right nutrition ensures you have enough energy to really go for it (and not halfway through those HIIT classes think: “Why am I here again?”). After exercising, you help your muscles recover, prevent soreness, and give your body the building blocks to come back stronger. In short: food = fuel and repair.

What you should eat before exercising

If you think you only burn fat on an empty stomach, we have news: without fuel, you mainly burn motivation (and believe me: you don’t want that). What you should eat before exercising are carbohydrates and a bit of protein.

• What’s on your pre-workout menu? A light snack with carbohydrates: for quick energy. Think of a banana, oatmeal, a handful of granola, or a rice cake. A bit of protein: for light muscle support. Think of low-fat yogurt, a boiled egg, or a spoonful of peanut butter.

• Tasty combos that work: A banana with a teaspoon of peanut butter and a bit of salt (I can hear you thinking: ”salt???” Yup: When sweating, you lose not only fluids but also electrolytes – and one of the most important ones is sodium, or: salt. If you have too little of that, you can quickly experience issues like: muscle cramps, fatigue, or dizziness).

What you should eat after exercising

After exercising, your body needs one thing: recovery. And that’s where proteins and some carbohydrates become your best friends. No, this is not the time for an XXL burger with fries (no matter how tempting), but what can you have instead?

• The stars of your post-workout plate:Proteins: for muscle recovery and growth. Think of chicken, tofu, Greek yogurt, or eggs. Carbohydrates: to replenish your energy. Think of sweet potatoes, brown rice, or whole grain pasta.

• Here’s how to easily get it in: Make a wrap with chicken breast, avocado, and vegetables (without avocado, no meal is complete). Omelet with spinach and whole grain toast. Smoothie with banana, Greek yogurt, a handful of oatmeal, and a pinch of cinnamon.

How long before and after exercising should you eat

Timing is everything – especially when it comes to sports nutrition. If you eat too close to your workout, you’ll exercise with a full stomach (not so chill). If you eat too late after your workout, you’ll keep your muscles waiting too long for recovery.

Before exercising: try to eat something light and nutritious 1 to 2 hours. before your training. Think of a banana, whole grain cracker with peanut butter, or a small oatmeal bowl. Do you only have half an hour?.

Then go for something small and easily digestible (banana without the peanut butter). After exercising: eating within 30 to 60 minutes.

is most ideal. During that time, your body is open to absorbing nutrients like a sponge (literally).

In other words: give your body what it deserves, exactly at the right moment. Your muscles will thank you (and you’ll have less soreness tomorrow, which is nice).

5x power foods that feel like a pre-workout.

• Feeling like exercising but your energy level is at the ‘I’d rather watch Netflix’ stage? Then try one of these power foods. Works like a pre-workout (but without the crazy jitters and tingles).
• Banana – quick, easy, and packed with natural sugars. Mother Nature’s energy bar.
• Coffee with a splash of plant-based milk – gives you that boost without crazy ingredients.
• Dates with almond butter – a guilty pleasure that’s actually quite healthy.
• Oatmeal with cinnamon and apple – comfort food that gives your muscles a high-five.

A piece of dark chocolate (min. 70% cacao) – yes girl, you officially have an excuse.

Bonus: your ideal sports snack cheat sheet

• Before exercising (30-90 min beforehand)
• Oatmeal + fruit
• Banana

Whole grain cracker + peanut butter

• Egg + whole grain toast
• Wrap with chicken/tofu
• Smoothie with yogurt and fruit

Image: @negin_mirsalehi