What to Eat Before and After a Workout

What you eat around your workout matters. Not as much as fitness influencers claim. But it matters.

Before your workout, eat something light with carbs. A banana, toast with peanut butter, or oatmeal. Eat thirty to sixty minutes before. You want energy, not a full stomach.

Avoid heavy meals. Fats and fiber digest slowly. They will sit in your stomach while you train. That leads to cramps and nausea.

After your workout, eat protein. Within two hours. The window is not as narrow as people say, but sooner is better. A protein shake, chicken, eggs, or Greek yogurt.

Carbs after are also helpful. They replenish glycogen. Rice, potatoes, fruit. Especially important if you did cardio.

Hydration matters more than anything. Drink water before, during, and after. If you are thirsty, you are already dehydrated.

The best pre workout meal is the one you tolerate well. Experiment. Find what works for you.