Before a workout, it’s important to consume a balanced meal or snack that provides energy and prepares your body for exercise. Ideally, include a combination of carbohydrates and protein. Examples include a banana with a handful of nuts, a Greek yogurt with fruit, or a turkey and whole grain wrap.
After a workout, prioritize replenishing your body with nutrients to support muscle recovery and growth. Aim to consume a meal or snack within 1-2 hours after your workout. Include a mix of protein and carbohydrates. Options include a chicken and vegetable stir-fry with brown rice, a protein shake with a banana, or a salad with grilled chicken or tofu.
Stay hydrated by drinking water before, during, and after your workout. Adjust portion sizes based on your individual needs and goals.