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The Best Things To Eat Before and After Exercising

When you’re getting ready to exercise, you don’t want to do it on an empty stomach. On the other hand, you also don’t want to load up on food and then immediately hit the gym. Make it a goal to eat a snack or small meal around 1 to 3 hours prior to your workout. If you munch on something right before exercising, it can cause stomach problems. Why? As you’re working out, more blood gets allocated to your muscles at the expense of your digestive system. Once you are finished, drink and eat as soon as possible. At this stage your body is in need of protein and nutrients, especially as it rebuilds muscle tissue. Here is a list of what to eat before and after a workout.

Before: Peanut Butter and Jelly Sandwich

Carbs have gotten a bad rap, but they are essential when working out because they provide you with the energy boost you need. This childhood favorite does the trick thanks to the bread and jelly. On top of that, the peanut butter gives you a nice dose of protein, which keeps you feeling full. This will curb cravings and the temptation to binge on food. Studies show that eating peanuts in moderation can assist in weight control. Going on a leisurely walk or doing some light yoga? Try half a sandwich and save the rest for your next workout.

Before: Oatmeal with skim milk and fruit

Do you exercise as part of your morning routine? Fuel up beforehand with a bowl of oatmeal. Opt for natural oat groats without added sugars rather than the instant stuff. Pair it up with a piece of fruit for slower digestion, which in turn keeps your blood sugar levels in check. Add a splash of skim milk for some additional protein and calcium.

Before: Fruit and Yogurt Smoothie

Looking for something that goes down easy during your exercise and keeps you feeling energetic? Smoothies are the perfect solution. However, avoid the ones you buy in the store as they often contain high amounts of added sugar. Instead, make one yourself by blending yogurt with fruit. You’ll need to stay hydrated during the workout, so add some water or ice to your concoction.

Before: Trail Mix

You might think trail mix is reserved for a hike up the mountain, but it makes for the perfect workout snack as well. The raisins provide an immediate energy boost, while the nuts provide protein and the good kind of fats. The combo is also rich in antioxidants, which helps your body utilize oxygen at optimal levels as you run or pump iron.

Before: Low-fat latte and an apple

We’ve got some good news if you’re a fan of java. Feel free to enjoy a small latte before your morning or afternoon workout. Aside from the protein that you get from the milk, it has been found that caffeine alleviates muscle pain. Just keep in mind that as a stimulant, caffeine can disrupt your sleep, so it is best to avoid it once the late afternoon arrives. If lattes aren’t your thing, you can substitute a glass of skim milk or low-fat string cheese.