(Images: Pexels) Do you know what's just as crucial as exercising? Ensuring that your body is properly fueled with the necessary nutrients. The food you consume before and after your workout sessions can significantly impact your performance, energy levels, endurance, recovery, and overall physical fitness. A well-balanced pre-workout snack should contain protein, complex carbohydrates, and healthy fats to support muscle gain, energy levels, and sustained endurance. Dr. Nisha, a consulting dietitian and nutritionist at Motherhood Hospitals in Gurgaon, advises aiming for a snack with 15 to 25 grams of protein from sources like lean meats, fish, eggs, dairy, or plant-based alternatives, complex carbohydrates such as whole grains, fruits, and vegetables, and healthy fats like nuts, seeds, avocados, and olive oil.

Some options for pre-workout snacks 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. Ensuring proper nutrition is essential for aiding in post-workout recovery. Dr. Shabana Parveen, a clinical nutritionist at Artemis Hospitals, recommends a post-workout snack that includes a balance of protein and carbohydrates. Protein helps in muscle tissue repair, while carbs replenish exhausted glycogen levels. Healthy fats, adequate hydration, and electrolytes for those who sweat heavily are also beneficial. Post-workout snack options may include a protein shake with a banana, Greek yogurt with berries and granola, fruit and protein powder smoothies, whole-grain bread with lean protein, protein shake with oats, and lean protein with sweet potatoes.

The best time to consume a pre-workout snack is 30 minutes to an hour before exercising. This allows sufficient time for digestion without feeling overly full or bloated, which could impede performance. Dr. Nisha advises this timeframe to optimize nutrient absorption and energy levels before your workout.Snack Before a Workout: It is recommended to consume a snack within 30 to 60 minutes. Dr. Parveen explains this as the anabolic window, during which the body efficiently absorbs nutrients. Avoid the following mistakes: - Not eating enough - Consuming excessive fat before a workout - Depending on sugary snacks after a workout - Not hydrating sufficiently (As advised by experts)