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Here’s what you should eat before and after your workout

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Knowing which are the right foods to eat before and after your exercise is very important. There are a few things you should think about: eating the right foods, hydrating with the right fluids and eating at the right times to help your body work better through all the exercise. I’ve put together a list of some foods that are great to eat before and after to help you get started.

Before you hit the gym

Peanut butter and jam sandwichpeanutbutter and jam sandwich

Use wholewheat or low-kilojoule bread. The bread and the jam give your body the carbs it needs to give you the energy to exercise. The peanut butter adds the dose of protein which makes you feel full.

Oatmeal with low-fat milk and fruit

If you exercise in the morning it’s best to start your day of with a bowl of oatmeal with pieces of fruit. Your body will digest the carbs more slowly which means that you will feel more energised for longer.

Fruit and yoghurt smoothie

Smoothies are very easy to digest so it won’t leave you feeling full or bloated during your workout; one thing you should be careful of is that some store-bought smoothies contain added sugar, so it’s best to make your own smoothies at home. That way you know exactly what is in it.

Trail mix

Trail mix makes a good snack that is great for you during any workout. It gives you lots of energy but is still easy on your stomach.


Eating a banana five to 10 minutes before you work out will power up your body without leaving you feeling bloated and it will help ease muscle cramps.

After the crunch

Eggs and wholewheat toasteggs on toast

The bread will help you build back all the energy you burned during the exercise. The egg is a source of protein and it has all the essential amino acids your body needs to build muscle.

Chocolate milk

This drink has the ideal ratio of carbs to protein and it help to rebuild your muscles. A study found that athletes who drink one glass of chocolate milk recover faster than athletes who drink carb-only sports drinks after an exercise.

Greek yoghurt and fruit

A bowl of Greek yoghurt with some fruit, like blueberries, will help you fight muscle inflammation that is brought on by exercise because it gives you a serving of protein and energy-boosting carbs.

Chicken, brown rice and veggies

Skinless chicken breast is not only a source of protein, but also gives you boosts of B-6 vitamins which are important to your immune system.

Before, during and afterPouring water.resize

You should drink at least 8 glasses of water every day. Use this guideline to help you.

  • Before: about 2 to 3 glasses
  • During: about ½ to 1 glass every 15 to 20 minutes
  • After: about 2 to 3 glasses

Happy exercising!

Words: Natassha Burrell


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