Whether you frequently go to the gym or not, what you eat before and after your workout can have a significant impact on your performance and recovery.

It is very important to have a balanced diet, especially before and after your workout, as your body needs enough fuel and nutrients to be able to fully perform and to recover and build muscles.

Moreover, make sure you don’t eliminate any food groups and include enough complex carbohydrates (brown rice, potato, whole wheat pasta, quinoa, bulgur… etc) to provide your body with energy, and adequate protein, the amount being contingent on your body’s needs and goals.

Here’s a list of suggestions on what to eat before and after a workout; consisting of five delicious snack ideas for each:

Before a Workout (Pre-Workout Snacks) 

• Banana and almond butter (or any nut butter; make sure you choose all-natural, with no additives or added sugar); a banana before any workout provides a quick source of carbohydrates for energy, while almond butter offers healthy fats and protein, which is great for stamina and performance.
• Greek yogurt with fresh berries: The combination of protein in Greek yogurt and the natural sugars in berries provides a great mix of nutrients to fuel your workout.
• Oatmeal with honey or maple syrup and walnuts: Oatmeal offers a good amount of complex carbohydrates that gradually releases energy in the body, and honey is a healthy source of natural sweetness that just makes everything taste a little better! The walnuts provide healthy fats and protein. Combine it with either milk or yogurt (or any unsweetened vegan milk of your choice).
• Whole grain toast with avocado: The fiber in whole grain toast helps stabilise blood sugar levels, and the healthy fats in avocado offer a long-lasting energy source.
• Egg and mushroom omelet: High in protein and essential nutrients, eggs and mushrooms offer a balanced pre-workout meal that will keep you fueled throughout your exercise session.

After Your Workout (Post-Workout Snacks)

• Banana and cacao shake: The combination of carbohydrates and protein in milk and banana can help replenish glycogen stores and promote muscle recovery. Use an organic source of cacao powder for maximum benefits (with no added sugar).
• Grilled chicken breast and quinoa salad: A lean protein source like chicken combined with quinoa and vegetables provides essential nutrients for recovery and muscle repair (replace chicken with salmon or beef if desired – choose lean meats when possible).
• Cottage cheese with veggies on toast: Cottage cheese is rich in protein and pairs well with the complex carbohydrates in toast (choose a whole grain toast).
• Hummus and whole wheat Arabic bread: The combination of whole wheat bread and hummus provides a balance of carbohydrates and protein for muscle recovery. It is also a vegan source of protein.
• Trail mix with nuts and dried fruits: A handful of mixed nuts and dried fruits is a convenient way to refuel, providing healthy fats and natural sugars.

Most importantly, remember to keep yourself hydrated by drinking water during your workout and throughout the day. Also, listen to your body’s hunger and thirst cues.

Any pre and post workout snack suggestions you’d like to share? Please do so in the comments!