(Images: Pexels) Proper nutrition is just as crucial as exercising for your body. The food you consume before and after your workouts can greatly impact your performance, energy levels, endurance, recovery, and overall fitness. A well-balanced pre-workout snack should include protein, complex carbohydrates, and healthy fats to support muscle growth, energy levels, and sustained performance.
"Aim for a snack containing 15 to 25 grams of protein from sources like lean meats, fish, eggs, dairy, or plant-based options, along with complex carbs such as whole grains, fruits, and vegetables, and healthy fats from nuts, seeds, avocados, and olive oil," advises Dr. Nisha, a consultant dietician and nutritionist at Motherhood Hospitals, Gurgaon.
Some pre-workout snack options include a banana with almond butter and honey, apple slices with peanut butter, Greek yogurt with berries and nuts, whole-grain toast with avocado and eggs, oatmeal with nuts and berries, and apple with almond butter.
For post-workout recovery, it's recommended to have a snack that combines protein and carbs to aid muscle repair and glycogen replenishment. Healthy fats and proper hydration are also important, with an option to include electrolytes for those who sweat heavily, according to Dr. Shabana Parveen, clinical nutritionist at Artemis Hospitals.
Post-workout snack ideas include a protein shake with a banana, Greek yogurt with berries and granola, smoothies with fruit and protein powder, whole-grain bread with lean protein, protein shake with oats, and lean protein with sweet potatoes.
The best time to eat a pre-workout snack is 30 minutes to an hour before a workout to allow for proper digestion and prevent feeling overly full or bloated, which can affect performance," adds Dr. Nisha.Post-workout snack: It is recommended to consume a snack within 30 to 60 minutes after working out. Dr. Parveen explains that this is the anabolic window, when the body is most effective in absorbing nutrients. To optimize your post-workout nutrition, avoid the following mistakes: not eating enough, consuming excessive fat before a workout, relying on sugary snacks after exercising, and not staying adequately hydrated, as suggested by experts.
