What to eat before and after training: 9 healthy snacks

What to eat before and after training is a recurring question for those who practice physical exercise regularly or more sporadically.

The truth is that exercising without paying attention to your diet is the same as doing nothing. A healthy diet before and after training is essential to achieving your goals, helping with muscle recovery after training and reducing the risk of muscle injuries.

What to eat before training

Before training, you should have a light, easily digestible snack up to an hour before physical exercise.

The goal is to maintain adequate glucose levels so that you have enough energy and don't crash during your workout. To do this, you should always include medium-absorbed carbohydrates - whole-grain bread, cereals and sweet potatoes are good examples.

Some examples of what to eat before training:

• 1 slice of roasted sweet potato with jam or peanut butter;
• Solid yogurt with oats and fresh or dried apple if you like a crunchier texture;
• Rice or corn crackers (or tortillas, whatever you want to call them) with banana sprinkled with cinnamon;
• Homemade cereal bars.

What to eat after training

During physical exercise, proteins in various muscle tissues are broken down, glycogen reserves are depleted and fluids and electrolytes are lost.

Therefore, the correct diet after training is essential for good muscle recovery and replenishment of energy and nutrients.

The most important macronutrients after training are proteins and high glycemic index carbohydrates, so you should eat foods rich in these macronutrients right after training - within 30 minutes to 1 hour after finishing training, as this is the period in which the body is most receptive to nutrients.

Here are some suggestions for healthy snacks to eat after your workout:

• 1 piece of fruit + 1 light Greek yogurt;
• 1 boiled egg + 1 piece of fruit;
• Smoothie (milk or yogurt + nuts + 1 piece of fruit);
• Fresh cheese with dried fruits + 1 banana;
• Oatmeal porridge with apple.

Post-workout tips

Nutrition is very important, but it’s not everything. Post-workout isn’t always a walk in the park, so we’re sharing 3 extra tips to help you restore your energy and muscle balance:

1. Perform stretching exercises – essential in the muscle recovery process.
2. Drink water.
3. Sleep well after training.

Now that we've given you some suggestions on what to eat before and after training, it's time to put these tips into practice and start living a healthier lifestyle, combining physical exercise with a correct and balanced diet.