What to eat and what not to eat before-and-after workout!

Working out will help you in getting healthy, but it won’t take you long way until you eat the foods, which are good for you, at the right time in the right quantity. Just like a car needs fuel to run, your body also needs food to keep you active when exercising.

There are some specific foods that can give you the required energy before workout or can even help your body recover after exercising without adding on unnecessary calories. On the other hand, some foods can hamper your muscle growth or can add the undesired fat to your muscles.

Eating too much before you exercise can leave you feeling sluggish or eating less may not give you the required energy.

So, what are the best and worst foods to eat before and after a workout?

Best foods before Workout:

· Banana

· Apple

· Peanut butter and bread

· Oatmeal

· Sweet potato

Best foods After Workout:

· Banana shake

· Boiled Eggs

· Chicken Breast

· Brown rice with veggies

· Whole wheat pasta

Worst foods before Workout:

· Potato chips

· Candy bars/chocolates

· Alcohol

· Sugary foods

· High fiber vegetables

Worst foods after Workout:

· Pizza

· Burger

· Fried food

· High fat food

· Sports drinks

A healthy snack 15-20 minutes before the workout can help you throughout the workout if you haven’t eaten anything in the past 1 to 4 hours.

Fruit juice should be avoided as it has sugar added which elevates your blood sugar and doesn’t have fiber in it. Rather than having fruit juice, eat the whole fruit.

Drink roughly 2 to 3 cups of water during the two to three hours before your workout and drink about ½ to 1 cup of water every 15 to 20 minutes during your workout. Drink roughly 2 to 3 cups of water after your workout.

The best things to include in a post-workout meal or snack if you are gaining are proteins and carbohydrates which should be eaten within 30 minutes to 1 hour after working out.