Daily workout is one of the major ways of living a healthy life. This also increases the importance of ‘food’ that you intake before and after the workout.

It’s important that you consume food that is rich in protein, carbs and provides enough fuel to keep you energized throughout the day.

Many of us rummage the fridge before and after the workout thinking of what to eat. 

If you hit the gym in the morning, then you should plan your breakfast beforehand. And having a fulfilling breakfast before working out is not recommended but you can always have a protein bar.

Just remember to eat healthily and don’t just eat anything to keep your stomach full. 

So Howmuch has listed down 5 healthy pre and post workout foods that you can consume to stay fit and in-shape without any supplements.

5 Healthy Pre Workout Foods

Consuming these foods won’t be heavy on the stomach but will work as an energy booster before you lift the weights. Trying out new foods every week is one way to keep your diet healthy and interesting. Here are some instances;

Oats

Oats is one of the healthiest cereals to start the day with. Eating it like porridge or just combine dry steel-cut oats with dry fruits and have it before you hit the gym. I’d recommend that you eat oatmeal 1-1.5 hours before the workout.

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Yogurt

Yogurt is another healthy snack which you can consume any time of the day. Calcium-rich yogurt is beneficial for your bones and provides instant energy. You can add up fruits like strawberries to add flavors to your pre-workout snack.

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Whole grain pasta

Wheat pasta is another food snack which can provide a healthy start. Whole grain pasta is more nutritious than regular pasta. Whole grain pasta has additional fibers and micronutrients. 

Make sure you buy whole grain pasta, read the packaging and it should say “100% whole grain” or “whole grain”.

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Apples

Apples are a great source of giving energy packed with vitamin C and E. They are low in saturated fats and cholesterol, making it a perfect pre-workout snack. 

You can eat slices of apple with peanut butter or simply munch on a whole apple.

Salad

What’s better than a bowl of mix vegetables and fruits as a pre-workout snack? It’s healthy and full of energy. Add fresh lettuce, mushrooms, tomatoes, cucumber, apple, and avocados. 

Season it with some lemon or pepper and sprinkle some olives. You can add dry fruits such as almonds, peanuts to add crunch.

5 Healthy Post Workout Foods

After an hour of grueling in the gym, you need to have a proper healthy post workout meals. The whole purpose of it is to build muscle strength and it’s only possible if you fill your stomach with the right type of food. 

So we have listed down 5 such foods that are proven to build muscles strength.

Chocolate Milk

The best way to replenish energy after a tiring workout is to drink chocolate milk. It’s a perfect way to facilitate muscles tissues repair. 

Drinking Chocolate milk in the first thirty minutes will help you reap the maximum benefits of an intense workout.

Peanut Butter

Peanut butter is a convenient post-workout snack or meal. A 2-tablespoon of serving is packed with 6 grams of carbohydrates and 8 grams of protein. 

Peanut Butter nutrients not only restock depleted energy stores, but also a source of Vitamin E which help reduce cellular damage.  

Banana + Almond Butter

After a long workout, Banana and almond butter can do wonders to rebuild the energy. Bananas are low in calories but still are a great source of potassium. 

While almond butter is packed with 10 grams of protein to help muscle recovery, and healthy fats for the brain. This snack is also easy to carry to your gym.

Strawberry Banana Milkshake

Another drink which is perfect to rebuild strength is a Strawberry Banana milkshake. Whenever you feel like drinking a liquid, mix 2-3 bananas, 3-5 strawberries with milk or water in a blender and enjoy the instant energy drink post workout.

Watermelon

Eating a watermelon after an intense workout is an effective way of rehydrating, replenish electrolytes lost through sweat and refill glucose stores. 

Consuming around 3-4 cups of watermelon would provide about 50 grams of carbohydrates which is enough to replenish the lost energy.