What to eat before and after exercise

Fitness nutrition

For effective workouts, it's important to know exactly what to eat before and after each session. If you're trying to eat right to support your physical activity, include these foods in your grocery list.

Cottage cheese

Incredibly rich in protein, this smooth dairy product contains the best amino acids for muscle building after a workout. Add cottage cheese to smoothies and pancakes, or enjoy it with a topping of fresh fruit and granola.

Chicken breast

Lean poultry is an unsurprising choice; it's low in calories and fat, but high in protein, with over 20 grams per 85-gram serving. However, chicken can easily become boring, especially if it's dry, so marinate, fry, or bake it to keep it juicy.

Banana

This fruit is an ideal choice before a workout, as it's typically quickly and easily digestible. Bananas are also rich in B vitamins, which are beneficial for energy metabolism, and minerals important for muscle function (potassium is one of them).

Salmon

The omega-3 fatty acids found in salmon are beneficial for the skin, heart, eyes, blood, and brain. These essential fats also have anti-inflammatory properties, helping the body recover from exercise.

Tofu

This plant-based protein rivals meat. Add it to a healthy and filling lunch after a midday jog or bike ride.

Chocolate milk

This beloved childhood treat isn't just for kids. Low-fat chocolate milk contains everything the body needs after exercise. Each serving provides ample fluid, protein, carbohydrates, vitamin D, calcium, and other electrolytes essential for muscle recovery.

Beet

Beets and beetroot juice are rich in antioxidants that protect cells. They also contain compounds that promote circulation, preparing the body for physical activity. Add raw or cooked beets to smoothies along with tart ingredients like pineapple and lime, or top a salad with roasted beets.

Yogurt

There's a place for both Greek and traditional yogurt in your fitness menu. Regular yogurt makes a great pre-workout snack and provides vitamin D. Protein-rich Greek yogurt will help soothe tired muscles after a workout.

Sweet potato

Many fitness enthusiasts avoid carbohydrates, but they are essential for energy. Sweet potatoes are a versatile and easy-to-use ingredient in meals and snacks. Make chips or soup and eat them in the afternoon before hitting the gym, or for a post-workout breakfast, grate and fry sweet potatoes in a pan with eggs.