Nutritious Foods to Eat Before and After Exercise
Know what and when to eat before going to a gym can help maximize your work out.
To have a successful workout, you have to feed your body. Energy will get you through your exercise, and healthy foods play an important part in helping with it. Knowing what to eat, and when to eat before and after a workout go a long way.
Before a Workout Foods
It is important to eat 30 minutes before you work out or you may experience dizziness, and not having enough energy to go through the exercises.
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Beans or Lentils
One cup of cooked baby lima beans has 230 calories, 42 grams of carbohydrates, and 14 grams of protein. One cup of cooked lentil has 230 calories, 40 grams of carbohydrates, and 18 grams of protein.
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Oatmeal
One cup of Quaker oatmeal has 150 calories, 3 grams of fat, 27 grams of carbohydrates, and 5 gram of protein.
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Banana
One medium banana has 110 calories, 29 grams of carbohydrates, and 1 gram of protein.
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Non-Fat Yogurt
One 6-ounce of Yoplait Light has 100 calories, 19 grams of carbohydrates, and 5 grams of protein.
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Wholegrain Cereal
One cup of Kashi Heart-to Heart whole-grain cereal has 116 calories, 1.6 grams of fat, 24.9 grams of carbohydrates, and 4.4 grams of protein.
After a Workout Foods
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Protein
This is what you need within 15-20 minutes after the workout. It is essential to repair your muscles, and growth.
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Almond Nuts
One ounce of almond has 165 calories, 5.60 grams of carbohydrates, and 6.03 grams of protein.
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Grilled Salmon or Chicken
One cup of grilled chicken has 211 calories, 4.2 grams of fat, 108 milligrams of cholesterol, and 40 grams of protein. Half fillet of salmon has 185 calories, 5.5 grams of fat, 83 milligrams of cholesterol, and 31.7 grams of protein.
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Skim Milk or Soymilk
One cup nonfat milk has 86 calories, 5 milligrams of cholesterol, 12 grams of carbohydrates, 8.4 grams of protein.
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Egg
One large egg has 92 calories, 7 grams of fat, 210 milligrams cholesterol, and 6 grams of protein.
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Cottage Cheese
Half cup of low-fat cottage cheese has 100 calories, 2.5 grams of fat, 15 milligrams of cholesterol, 4 grams of carbohydrates, and 13 grams of protein.
Remember to drink plenty of water since your body loses nutrient through perspiration. Keep your body hydrates every 10 to 15 minutes during the workout. Expert trainer says water is best in keeping your body hydrated, but sport drinks should be considered if you exercise for more than 60 minutes.
Liked it
Lucy Lockett | Mar 3, 2008 | Reply
Very sound advice, I like bananas and yoghurt after exercising.It is light enough but filling in a good way.
Judy Sheldon | Mar 3, 2008 | Reply
Thanks for the wonderful tips.
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valli | Mar 3, 2008 | Reply
Wonderful tips, Icy.
Joe Poniatowski | Mar 3, 2008 | Reply
Good advice, Icy. I’m going to incorporate into my own program. That is, as soon as I get off my duff and start working out again.
Tarra B. | Mar 3, 2008 | Reply
Thanks for the great information, I’m adding it to my favorites as a reference.
miriam ramirez | Mar 3, 2008 | Reply
good work.
C A Johnson | Mar 3, 2008 | Reply
These are great tips. I definitely have to remember them when I am working out.
Alexa Gates | Mar 3, 2008 | Reply
Ill keep this in mind for when I start to work out
great article! I’m thinking about writing one about how not to eat after dinner 
Francie | Mar 4, 2008 | Reply
All good information, thanks Icy for the Important reminders.
Liane Schmidt | Mar 4, 2008 | Reply
Great article IckCucky!
Best wishes.
Sincerely,
-Liane Schmidt.
Liane Schmidt | Mar 4, 2008 | Reply
That was supposed to be “IcyCucky” – typo!
Best wishes.
Sincerely,
-Liane Schmidt.
ET Barton | Mar 4, 2008 | Reply
I’m going to print this out and keep it on my fridge. It’s a great list.
Ed Moore | Mar 4, 2008 | Reply
Hey Icy…You write the way a guy wants to read. Short, sweet and to the point, cutting out all the fluff in between. I hope you go on to make this a shot book for men on exercise. I think it would sell. Thanks for the tips. I have cut them out to hang on the FRONT of the frig!
Dee Huff | Mar 4, 2008 | Reply
Good advice.
Ruby Hawk | Mar 4, 2008 | Reply
Looks like very good information to me. Keepbringing us more interesting articles. Best luck, Ruby
lanne | Mar 4, 2008 | Reply
Great information Icy. I must keep a list of these as well.
Pride Fishman | Mar 5, 2008 | Reply
You always have some good information to give us.
best wihses
CHAN LEE PENG | Mar 5, 2008 | Reply
Thanks for sharing this great info. Take care!
jake85 | Mar 5, 2008 | Reply
great info! keep in a healthy body is really important.
louie jerome | Mar 5, 2008 | Reply
Great info, thanks.
miragana | Oct 14, 2008 | Reply
Good day!
It is very informative and has a very good quality in it.
I like it…
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Thank you very much for your time.
sandeep chirawala | Dec 7, 2008 | Reply
great advice for me and my family
Tay | Apr 6, 2009 | Reply
Hey i was using this site for a school project and i found it very helpfull thxs for posting it:D
nobody | May 3, 2009 | Reply
hi i have a ? i am like really thin but also weight 91pounds. i have been working out for a long time. i dont need to lose weight i need to get muscle. how do i do that… what kind of food i should eat in the morning afternoon and at night