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Raise your gym performance by paying attention to your pre and post-workout nutrition. Preparing your body with the right nutrients is crucial alongside your workouts. Achieve optimal performance, energy levels, endurance, recovery, and overall fitness by consuming the appropriate foods.

For a balanced pre-workout snack, include protein, complex carbohydrates, and healthy fats to support muscle gain, energy levels, and sustained energy. A recommended snack consists of 15 to 25 grams of protein from sources like lean meats, fish, eggs, dairy, or plant-based foods, complex carbohydrates from whole grains, fruits, and vegetables, along with healthy fats from nuts, seeds, avocados, and olive oil as advised by Dr. Nisha, a consultant dietician and nutritionist at Motherhood Hospitals in Gurgaon.

Consider these pre-workout snack ideas: 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, or apple with almond butter.

Effective post-workout recovery involves a balance of protein, carbs, healthy fats, and proper hydration. Protein aids in muscle tissue repair, while carbs replenish glycogen used during exercise. Don't forget about healthy fats and electrolyte sources, especially if you sweat heavily, recommends Dr. Shabana Parveen, a clinical nutritionist at Artemis Hospitals.

Try these post-workout snack options: protein shake with a banana, Greek yogurt with berries and granola, smoothies with fruit and protein powder, whole-grain bread with lean protein, or lean protein with sweet potatoes.

The ideal time to eat a pre-workout snack is 30 minutes to an hour before exercising. This allows for better digestion and prevents feeling too full or bloated, which can impact your performance.Optimal time to consume a post-workout snack is within 30 to 60 minutes. Dr. Parveen highlights this timeframe as the anabolic window, during which the body efficiently absorbs nutrients. To maximize benefits, it is important to avoid common mistakes such as inadequate food intake, excessive fat consumption before exercising, reliance on sugary snacks after a workout, and insufficient hydration, as advised by experts.