10 Foods You Should Eat Before and After a Workout

Contrary to popular belief, carbs aren’t as bad as they’re made out to be. In fact, they’re actually good for you—especially before a workout. Eating complex and simple carbs pre-gym, like whole wheat toast with peanut butter and banana, gives your body the energy and nutrients it needs.

After a good sweat at the gym, your body is in recovery mode and requires lean protein to repair your muscles. Opting for a spinach salad with grilled skinless, boneless chicken will fill you up without any bloating.

If you’re crunched for time and need a quick fix, grab a handful of trail mix. The more natural, the better, so avoid those with chocolate if you can. Dried fruit has natural sugars that give you extra energy and nuts keep your insulin levels in check while you get your sweat on.

Digging into a tender salmon fillet is the perfect post-sweat meal. Salmon has anti-inflammatory properties, which help heal your muscles after the added stress of lifting weights or strength building. It’ll keep your joints healthy and prevent aches and pains the next day.

Throwback to when you were a kid in preschool snacking on fruit slices and dip. There’s a reason your mom packed you those, and that’s because fruits like apples dipped in your favourite nut butter are packed with healthy sugars that will keep you going throughout your workout.

Keeping with the school-kid theme, prep some veggies and dip to snack on after your workout. Opt for something like hummus which is high in fibre and beats any other kind of fattening dips - sorry ranch sauce.

Smoothies are a pre-gym favourite. They provide an easy, go-to if you don’t have a lot of time before the gym and can even be picked up on your way there. With so many options to choose from, look for smoothies that have less than 20 grams of protein—you don’t want to do it over!

If you’re looking for a meatless post-workout snack, top a sweet potato with salsa and shredded cheese for a filling and restorative meal packed with healthy complex carbs. Slicing the sweet potato and baking with a light coat of olive oil and seasoning is a nice alternative.

Before you head out on your morning run, warm up some oatmeal and top it with your favourite fruit. It takes your body longer to break down this high fibre food, which means it sticks with you throughout your entire workout.

With 10 grams of protein, chia seeds are an awesome post-sweat snack that helps your muscles recuperate. You can sprinkle them into your smoothie or try them in a chia pudding like this this mango turmeric recipe.