Getting ready for a workout requires some preparation time. Grab your shoes, phone, earbuds and water bottle. But what about eating? Should you eat before or after a workout? Eating before and after a workout is important to sustain health and nutrition.

Why is it important to eat before a workout?

If you are going on a short, brisk walk, not eating might be OK. But for those who want to do a hard workout, eating beforehand is essential. Eating beforehand will allow you to put more effort into a workout. To give out energy, energy must be put in. If the blood sugar isn’t present when exerting energy it can lead to the body using muscle tissue for energy. Low blood sugar can lead to fatigue and light-headedness. Eating a mixture of complex and simple carbs is the best way to fuel before a workout. The complex carbs will allow for slow release in order to sustain a longer workout and the simple carbs will give boosts of energy.

What to eat

The closer you are to your workout the smaller the item to be eaten should be. If the workout is a few hours away, eat a lightly bigger meal. Eat a variety of complex and simple carbs. Try: whole wheat toast, bananas, oats, apples, yogurt, granola, almond butter, fruit smoothie, eggs and dried fruit.

Why is it important to eat after a workout?

After hitting it hard in the gym, it’s time to refuel. After the workout, the body is in a state of recovery. A lot of energy was exerted and needs to be refueled. Eating after a workout will help muscles grow and recover. Eating after a workout can also help build lean body mass and aid in retaining less fat, which leads to better overall body composition. Make sure to get food that is dense in nutrients and consists of protein and carbs.

What to eat

It helps to eat within the first 30 minutes after working out. This window will help transfer the nutrient to the muscles fast in order to recover. Stick to protein and carbs. Some ideas are brown rice, Almond butter, Chicken, Potatoes, Tuna, Protein shake, Chocolate milk, vegetables and salmon.

What to avoid

Try to avoid too much of simple carbs. This includes carbs with high fat content such as soda, chip, candy bars and white bread. Fat foods can lead to a feeling of being sluggish and are more prone to cramping. Another thing to remember is to not eat too much before a workout. Too much food can lead to nausea and vomiting.