(Images: Pexels) Understanding the importance of nourishing your body properly is just as crucial as engaging in physical exercise. What you eat before and after your gym sessions can significantly impact your performance, energy levels, endurance, recovery, and overall fitness. According to Dr. Nisha, a consultant dietitian and nutritionist at Motherhood Hospitals in Gurgaon, a balanced pre-workout snack comprises protein, complex carbohydrates, and healthy fats to support muscle growth, energy levels, and sustained stamina. Opt for snacks containing 15 to 25 grams of protein from sources like lean meats, fish, eggs, dairy, or plant-based alternatives, along with complex carbohydrates from whole grains, fruits, and vegetables, and healthy fats from nuts, seeds, avocados, or olive oil.

Some pre-workout snack ideas 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 an apple with almond butter. Dr. Shabana Parveen, a clinical nutritionist at Artemis Hospitals, recommends that a well-balanced post-workout snack should combine protein and carbohydrates. Protein aids in muscle tissue repair, while carbohydrates replenish glycogen lost during exercise. Including healthy fats, proper hydration, and electrolytes for those who sweat heavily is also essential. Post-workout snack options include a protein shake with a banana, Greek yogurt with berries and granola, fruit smoothies with protein powder, whole-grain bread with lean protein, protein shake with oats, and lean protein with sweet potatoes.

For optimal results, consume your pre-workout snack 30 minutes to an hour before exercising to allow for proper digestion. This timing helps prevent feelings of fullness or bloating that can impede your performance, as advised by Dr. Nisha.

It is recommended to have a snack within 30 to 60 minutes. Dr. Parveen explains that this time frame is called the anabolic window, during which the body efficiently absorbs nutrients.

Common Mistakes to Avoid:

- Inadequate food intake

- Consuming excessive fat before exercising

- Depending on sugary snacks after exercising

- Not drinking enough water

(As per expert advice)