Which Food Is Best To Eat Before And After Your Workout

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips

The Importance of Eating Before Your Workout

Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach. (Related: Everything You Need to Know About Burning Fat and Building Muscle)

Here's why: When you're hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you're not giving yourself the fuel you need to power through an intense training session. (Eat one of these snacks before your next workout and turn your body into a fat-burning machine!)

What to Eat Before a Workout

The best pre-workout bite contains some form of complex carbohydrate and a protein. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine.

Here are some of the best pre-workout meals and snacks to keep energized during your workout.

• Brown rice (1/2 cup) with black beans (1/2 cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Banana with almond butter (2 tablespoons)
• Apple with almond butter (2 tablespoons)
• Multi-grain crackers (10) with hummus (3 tablespoons)
• Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave
• Apple and walnuts (1/4 cup)
• Whole-wheat toast (1 slice) with a sliced banana and dash of cinnamon
• Greek yogurt (6 ounces) with trail mix (1/4 cup)
• Whole-grain cereals or bread
• Low-fat milk
• Juice
• Yogurt
• A pancake

The Importance of Eating After Your Workout

During exercise, your body taps glycogen (the fuel stored in your muscles) for energy. After you've cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. When it comes to what to eat after a workout, eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

The sooner you start refueling, the better off you'll be. Research shows that your body's ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you're finished. (Jelly isn't the only way to enjoy PB. Whip up one of these healthy peanut butter recipes for your next snack or meal.)

What to Eat After a Workout

According to the Journal of the International Society of Sports Nutrition, consuming protein and a little carbohydrate is best immediately after exercise.

Try these quick post-workout meal ideas to speed up recovery, maximize exercise benefits, and help maintain lean muscle:

• Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
• Salad with roasted chickpeas (1/2 cup), light olive oil, and vinegar
• Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
• Quinoa bowl (1 cup) with blackberries (1 cup) and pecans (1/4 cup)
• Whole-wheat bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
• Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa
• Grilled chicken (4 ounces) with sautéed or steamed vegetables (1 cup)
• Omelet (2 eggs) stuffed with sautéed vegetables (1/2 cup) and avocado (1/4 of fruit, sliced)
• Grilled salmon (4 ounces) with a baked sweet potato (5 ounces)
• Whole-wheat bread (2 slices) with tuna (3 ounces) mixed with hummus (2 tablespoons), spinach leaves (1/2 cup)
• Chocolate milk (1 cup)