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It’s important to have the right foods at the right times. Have a snack or meal one to three hours before you work out. And drink plenty of water before, during and after your workout.
Before working out, try a snack like:
Some after workout options include:
Just watch your portion size. If you plan to exercise within an hour after eating, have a very light meal or just a sports drink. Don’t try something you don’t usually eat.
If your workout lasts more than 60 minutes, think about having a healthy snack during your workout. That could be fruit, yogurt or an energy bar.
Afterward, have both carbohydrates and protein within two hours, if possible. That could be a recovery smoothie, chocolate milk or peanut butter sandwich.
And think about keeping a journal to track how you feel after eating different meals and snacks before and after working out.
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