What to eat before, during and after exercise

Proper nutrition is crucial for maximizing your performance and promoting recovery before, during, and after exercise. The specific recommendations may vary depending on the type, intensity, and duration of your workouts, as well as your individual goals and dietary needs. However, here are some general guidelines:

what to before and after exercise

Before Exercise:

  1. Carbohydrates: Prioritize consuming easily digestible carbohydrates such as fruits, whole grains, or a small amount of low-fiber vegetables. Carbs provide energy for your muscles.
  2. Protein: Include a moderate amount of protein to support muscle maintenance and repair. Good sources include lean meats, eggs, dairy products, or plant-based options like legumes and tofu.
  3. Hydration: Drink sufficient water to ensure proper hydration before your workout. Aim for about 16-20 ounces (500-600 ml) of water 2-3 hours before exercise.

During Exercise:

  1. Hydration: Drink water regularly during your workout to replace fluids lost through sweat. Sip on water every 15-20 minutes, especially during prolonged or intense sessions.
  2. Electrolytes: If you engage in prolonged or intense exercise (over an hour), consider consuming a sports drink or electrolyte-rich beverage to replenish electrolytes lost through sweating.

After Exercise:

  1. Carbohydrates: Consuming a combination of carbohydrates and protein within 30-60 minutes after exercise can help replenish glycogen stores and support muscle recovery. Opt for foods like a fruit smoothie with protein powder, whole grain toast with lean protein, or yogurt with fresh fruit.
  2. Protein: Include a source of high-quality protein to aid in muscle repair and growth. Choose options such as chicken, fish, eggs, Greek yogurt, or plant-based protein sources like quinoa, lentils, or beans.
  3. Hydration: Continue hydrating after exercise to replace fluids lost during the workout. Water is generally sufficient for most individuals unless the exercise was particularly intense or prolonged.