Here's what to consume pre and post-workout

These foods will help fuel your body with the right nutrition before and after a workout.

If you regularly exercise, it is important to provide your body with the right nutrition before and after a workout. This is because your body burns a lot of carbohydrates when you are using up your energy during a jog or fitness routine. When you are done, it needs a good mix of protein and carbs so your body can rebuild muscle. Make sure to consume your meal an hour or three hours before your workout. You should also make sure to consume a meal an hour after your workout. Here are some of the best foods to try before and after a workout.

Pre-workout meals:

1 Oatmeal with low-fat milk and fruit

If you work out in the morning, enjoy a breakfast that is rich in fibre. Oatmeal with fruit is a great option as it helps your body to digest carbs at a slower pace. It also helps to manage your blood sugar levels. You can also add some low-fat milk to the mix to improve bone strength.

2 Fruit and yoghurt smoothie

A smoothie is a quick and easy way to provide your body with nutrition that it can easily digest. Blend yoghurt with some fruit, water and ice. This will provide your body with the energy and hydration it needs, as well as keep that sluggish feeling at bay.

3 Trail mix

If you have no time to prepare a meal, keep a pack of trail mix on stand by. A mix of raisin, almonds and other nuts can provide your body with protein and may also improve heart health.


Post-workout meals:

1 Avocado and whole-wheat toast

This meal helps to provide your body with fibre, carbs and protein while it is in recovery mode. It also helps to keep your blood sugar at a manageable level. If whole-wheat is not available, try crackers instead.

2 Greek yoghurt and fruit

Greek yoghurt is loaded with protein. Combine it with blueberries, which is rich in antioxidants. Studies have found consuming these berries could reduce muscle inflammation.

3 Tofu, brown rice, and veggies

It is important to ensure that your post-workout meal is hearty, satisfying and filled with loads of nutrition. This meal is low in calories and good for your immune system. More importantly, it helps to provide your body with what it needs to recover after a workout and to feel energized.