Best Foods to Eat Before and After Exercise Sessions
Eating smart around your workouts is about giving your body the fuel it needs to perform well and recover properly. Whether you’re heading to the gym or going for a run, what you eat before and after can affect your results, your energy, and your overall health. Keep reading to discover the best foods to eat before and after exercise sessions and how they can benefit your routine.
Before Exercise
Bananas
Bananas are often called nature’s energy bar, and for good reason. They’re packed with easily digestible carbs that supply a quick burst of energy. The high potassium content helps keep your muscles functioning properly, especially during longer sessions.
If you’re exercising first thing in the morning or within an hour of eating, a banana is light enough to avoid digestive discomfort but powerful enough to give you a boost.
Oats With Fruit
Oats offer slow-releasing carbohydrates, which means you’ll get steady energy without the sudden crash. When combined with fruit like berries or sliced apples, they provide natural sugars and fibre.
This is a good choice if you’re eating 1 to 2 hours before your session. It supports sustained performance and keeps you fuller for longer. You might also benefit from using nutrition tracking tools like those available through Herbalife, which support meal planning and help you stay consistent with your food choices.
Greek Yoghurt With Berries
Greek yoghurt gives you a great balance of protein and carbs, which helps maintain energy levels without feeling too heavy. The live cultures may also support digestion. Add berries for antioxidants, a touch of natural sweetness, and an extra boost of carbs. This combo is great for moderate activity, and it’s easy to prepare even if you’re short on time.
After Exercise
Grilled Chicken With Sweet Potato
After training, your body needs lean protein to rebuild muscle and complex carbs to refill energy stores. Grilled chicken provides high-quality protein without excess fat. Sweet potatoes offer fibre, vitamins, and slow-digesting carbs to restore glycogen levels. This simple meal covers both macronutrients and micronutrients that your body craves after a workout.
Salmon With Quinoa
Salmon is rich in omega-3 fatty acids, which support recovery by reducing post-workout inflammation. It also provides top-quality protein. Quinoa, a complete plant-based protein, adds essential amino acids and healthy carbs. This is especially helpful after strength training or more intense exercise, where your muscles need extra care.
Protein Smoothie With Banana And Almond Butter
Sometimes, you just need something quick. A smoothie made with whey or plant-based protein, banana, and almond butter is easy to digest and hits all the right notes. You get fast protein for muscle repair, carbs for energy, and healthy fats to keep you satisfied. It’s ideal for when you’re on the move or don’t feel ready for a full meal right after exercise.
Wrap Up
Eating the right foods around your workout doesn’t require special recipes or complex plans. Simple, balanced meals made from familiar ingredients can make a real difference. Choose options that support your routine, taste good, and help you recover properly.
