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Fueling your body with the right nutrients is crucial alongside working out. Your pre and post - gym snacks play a significant role in enhancing your performance, energy levels, endurance, recovery, and overall fitness. According to Dr. Nisha, a consultant dietician and nutritionist at Motherhood Hospitals, Gurgaon, a well-balanced pre-workout snack should include protein, complex carbohydrates, and healthy fats to support muscle gain, energy levels, and sustained energy.

• Aim for a snack containing 15 to 25 grams of protein from lean meats, fish, eggs, dairy, or plant-based options, complex carbohydrates such as whole grains, fruits, and vegetables, and healthy fats from nuts, seeds, avocados, and olive oil.

Some pre-workout snack ideas include 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, a good snack should combine protein and carbohydrates to repair muscle tissue and replenish glycogen. Dr. Shabana Parveen, clinical nutritionist at Artemis Hospitals, also recommends incorporating healthy fats and ensuring proper hydration, with the addition of electrolytes if sweating heavily.

• Post-workout snack options include a protein shake with a banana, Greek yogurt with berries and granola, smoothies with fruit and protein powder, whole-grain bread and lean protein, protein shake with oats, and lean protein with sweet potatoes.

The best time to have a pre-workout snack is 30 minutes to an hour before the workout to allow for proper digestion and prevent feeling full or bloated during exercise, as advised by Dr. Nisha.