Pre and Post Workout Nutrition

 As an athlete, proper pre and post-workout nutrition can help fuel your body better and increase your performance level. Carbohydrates are the best source of energy to fuel your body before your workout. For the best results of pre-workout nutrition, you should eat a light carbohydrate snack or small meal 1-4 hours before your workout depending on how your body tolerates food. A few suggestions for pre-workout fuel include Greek yogurt with berries, oatmeal with fruit, a handful of nuts and raisins, or a jelly sandwich. Many of these suggestions also contain protein with carbohydrates. Carbs are the fuel for your muscles while the protein helps to repair what is broken down. Although pre-workout nutrition is essential, getting good sources of protein and carbohydrates after the workout is even more vital. During a workout, the body uses stored glycogen in the muscles, which needs to be replenished after the workout is completed. By consuming carbohydrates and protein post-workout, your body has the ability to replenish the glycogen that was lost during the workout and helps the tired muscles to build and repair. It is best to eat within an hour of finishing the workout. A few examples of a post-workout meal include low-fat chocolate milk, turkey on a whole grain wrap with veggies, or low-fat yogurt with berries. By taking pre and post-workout fueling seriously, athletes can step up their game and feel stronger while competing. 

Source: https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition