To fuel your body effectively before and after workouts, it is important to consume the right foods and fluids in the right amounts at the right times. Here are some recommendations based on the search results:
Before Your Workout:
Adequate food and fluid should be consumed before exercise to help maintain blood glucose concentration, maximize exercise performance, and improve recovery time .
Aim to have a balanced meal that is high in carbohydrates, some protein, and low in fat about 3-4 hours before your workout.
Carbohydrates are essential as they provide the body with energy. Good options include low-fiber fruit (such as applesauce, ripe banana, or berries), toast or rice cake with fruit preserves, and basic oatmeal .
During Your Workout:
It is important to stay well hydrated during your workout to prevent dehydration .
Drink fluids such as water throughout your workout to balance fluid losses.
One study found that consuming between 400 to 600 ml of water before your workout can help improve performance .
After Your Workout:
Consuming the right foods and fluids after your workout can help with muscle recovery and replenishing glycogen stores .
Aim to have a meal or snack that contains both carbohydrates and protein within two hours of your exercise session, if possible .
Good post-workout food choices include yogurt and fruit, peanut butter sandwich, low-fat chocolate milk and pretzels, post-workout recovery smoothie, and turkey on whole-grain bread with vegetables .
Hydration:
It is important to stay well hydrated before, during, and after your workout to prevent dehydration .
The American College of Sports Medicine recommends drinking roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout .