It’s possible your appetite may be low after exercising, or you just can’t stomach food right away. In that case, look for a liquid food option such as a protein drink or chocolate milk. Working out on an empty stomach also could cost you what you’re trying to build — namely, muscle. It’s beneficial to have some protein, the building blocks of muscle, in your system while training If you want to grow and strengthen muscles. The closer you get to exercise time, the less you want to gobble down to avoid belly issues during the activity, says Patton.

The carbohydrates you choose before a workout will depend on how long you have to digest. If you have enough time, complex carbohydrates such as brown rice, oatmeal, and whole grains will provide a good source of energy to help you power through your session. However, if you are closing in on a workout with limited time to spare, opt for fast-digesting, simple carbohydrates like a piece of fruit, white toast, or granola for immediate fuel.

A good pre-workout meal has adequate energy in carbohydrates, fats, and protein content. These are classically marketed as the perfect hydration replenishment post-workout because of their electrolytes—so what could be so bad? “The high sugar content in sports drinks make them unnecessary post-workout when your body doesn’t need the extra glucose running through your bloodstream,” explains Lawless. “If you feel drained and in need of glucose replacement, reach for coconut water or a healthy smoothie. A syrupy sports drink will just cause your blood sugar to spike violently when you don’t need it.”

Fast food also tends to be high in calories, which means it takes much less food than you think to completely negate what you burned in training. Martinez recommends that people — especially those training at a high level — eat a meal rich in protein and carbohydrates within an hour of finishing their workout. One of our favorite pre-workout choices is protein-packed oatmeal. Oatmeal sticks with you (no pun intended!) throughout your workout by slowly releasing sugar back into the bloodstream.

If you’re on a strict vegan diet, taking high-protein white or brown rice is a fantastic method to keep your protein levels in check before working out. ⅓ cup of cooked white rice gives you roughly 14.84g of carbohydrates. Skip the oils, seeds, anything fried, and even nuts after your workout. “Fat acts to slow the digestion process in the gut and will, therefore, delay the delivery of much-needed nutrients into the muscles,” explains Paul Roller, coach at CrossFit Outbreak. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

With a small, carb-rich snack before your workout, you may actually be surprised at how much more energy you have. Another benefit of this type of snack (or even a somewhat larger 200-calorie snack) prior to exercising? It probably won’t do damage to your diet (if you’re otherwise eating a balanced diet and not getting too many added sugars), and it certainly is tasty and delicious, Collingwood points out. But while it might help you get through a moderate workout by offering a carbohydrate boost, know that its benefits are limited (and there are nutrient-dense snacks that can deliver similar energy lifts).

Yes, we know you need to replenish your glycogen levels after a tough workout, but these artery-clogging, fat-and-sugar bombs are not the best way to go about it. The large amount of fat in these treats slows the digestion process in the gut and can delay the absorption of much-needed nutrients. And speaking of nutrients, there are few to be found amongst the refined sugar and flours of these sweets. A better gracie diet meal plan carb option would be a piece of whole-wheat toast with peanut butter or low-sugar fruit preserves. It’s tempting to consider that sweat-filled, calorie-torching workout as license to hit the nearest drive-thru, but your body will not thank you. The high amounts of fat in fast food slow the digestion process in your gut, meaning your body takes longer to absorb those much-needed nutrients into the muscles.

These will not only help you replenish the glycogen stores but also protect you from a host of diseases, aid weight loss, and help boost your immunity . In the past, the United States has eaten an average of of cereal per person each year. The average cereal consumed in the United States today is made from processed grains rather than whole grains. Whole grains offer better nutritional value than refined grains and include more nutrients, vitamins, and fiber. For example, studies show that people who eat whole grains have less heart disease and diabetes than those who don’t.

After the first 60 minutes, you should aim to eat 30 to 60 grams of carbohydrates every hour, according to recommendations from the International Society of Sports Nutrition. If you’re doing a low- or moderate-intensity 30-minute workout , you probably don’t need a preworkout pick-me-up as long as your last meal was within two to three hours, says Collingwood. Other dietitians agree, but they have a few caveats when it comes to what types of workouts Rice Krispies Treats are the best fuel for — and about the #fitnessgains you’ll see from chowing down on one. One user,@Ko0maaa, shared about the trend on July 25 in a video that has been viewed more than 155,000 times. For instance, after a strength-training workout, aim for a 2-to-1 ratio of carbs to protein .