Now that we are solidly into the new year, you are likely feeling the commitment you made to the health and fitness goals you may have set for the year. Perhaps you are faltering a little and need to get back on track. One way to do that, if exercise is one of your goals, is to give yourself the tools to optimize your workouts through your diet. It is important to talk to your doctor before making any changes to your diet or exercise regime, but after getting their approval, you could consider taking these next steps by exploring the best foods to eat before and after a workout. When it comes to eating around a workout, timing is everything. Having a snack or a small meal one to three hours before your workout is optimal. “You can have tummy troubles if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat or drink within an hour of finishing.”

•   Pre-Workout: Peanut Butter and Jelly Sandwich. This childhood favorite can be an excellent choice before a workout because “peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges.”

•   Pre-Workout: Oatmeal with Fruit. This high-fiber breakfast classic can be helpful before a workout due to the way your body processes these foods. “Your body digests the carbs in this combo more slowly, so your blood sugar stays steadier. You’ll feel energized for longer. For an extra dose of protein and bone-building calcium, stir in some low-fat milk.”

•   Pre-Workout: Fruit and Yogurt Smoothie. If you are looking for something light that will not make you feel like you need a nap before you hit the gym, a smoothie can be a good choice—and it will help you up your hydration. Plus, smoothies are easy and healthy to prep at home!

•   Post-Workout: Egg and Whole Wheat Toast. If you have the time to whip up this easy favorite, it can be great for when you are finished at the gym. “The toast’s carbs put back the energy you burned during exercise, while its fiber keeps your blood sugar levels even. Serve it with an egg to boost your results. They’re a complete protein, which means they have all nine of the essential amino acids your body uses to build muscle.” If you do not have the time to spend in your kitchen before you move on with your day, consider packing a hard boiled egg and some whole wheat crackers to take with you for a similar snack.

•   Post-Workout: Chocolate Milk. Bet you did not expect this one, did you? Chocolate milk “has the ideal ratio of carbs to protein—about 4 to 1—to refuel and rebuild your muscles. One study found that athletes who had a glass after a workout recovered faster than those who had a carb-only sports beverage. Plus, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.” Of course, it can be important to be conscientious of your sugar intake, so perhaps this one is best not to have every day.

•   Post-Workout: Salmon with Sweet Potato. This option is obviously for when you have more time to spend in the kitchen, but it can be a great option because salmon “is high in protein and omega-3s -- heart-healthy fats that can ease the post-workout muscle inflammation that causes soreness. Pair salmon with a sweet potato baked in its skin for 23 grams of carbs and 3.8 grams of fiber to keep you full. You’ll also get all the immune-boosting vitamin A you need in a day.”[1]

•   Pre, Post, and During Your Workout: Water. Hydration is always crucial to keep you going when it comes to exercise. Working out can cause a lot of water loss due to sweat, so it is important to replenish what you lose.

What are some of your favorite pre- and post-workout snacks? Tag us on social media @therealbodepro and show us what you like to pair with your daily dose of Strong OG!

[1] Zelman, MPH, RD, LD, Kathleen M. “What to Eat before and after a Workout.” WebMD, WebMD, 2 Aug. 2021, https://www.webmd.com/fitness-exercise/ss/slideshow-foods-for-workout.