Fitness food: What to eat pre and post workout?

Proper nutrition is important for the training routine. Consuming foods that enhance body performance and help recovery must be a constant practice to obtain good results. Thus, we provide a list of the best foods to make your pre- and post-workout healthier.

Read more: Food tips to boost your workouts

If you usually practice physical exercises, eating can influence the results

Below are the best foods to eat before and after your workout:

Before the training:

Pre-workout food tips:

1. Banana

Bananas are excellent sources of potassium, helping to prevent muscle cramps. With an adequate amount of carbs, it provides fuel without weighing it down, plus it's easy to digest and accessible, it's the perfect pre-workout snack.

2. Peanut butter

A source of essential protein to build and repair muscle, peanut butter is a food that adds flavor to a variety of dishes. To make your snack tastier, add it to juice, fruit or toast.

3. Natural sandwich

Whole grain bread has many nutrients, vitamins and high fiber content, which allows for slower digestion and a prolonged feeling of satiety. Your sandwich can pack a protein punch with a slice of cheese and turkey breast.

4. Yogurt

Yogurt is a probiotic food with microorganisms that offer several benefits, such as regulating intestinal flora and increasing muscle mass. But avoid yogurts flavored with sugars, prefer to add some fruit and granola to natural yogurt.

After the training:

Now know what to eat after training:

1. Quinoa

Adding quinoa to any meal is a good tactic. This grain is not only a source of carbohydrates, but also protein. Try adding quinoa to your veggies. The options are countless for a complete meal.

2. Juice

For those who have a busy life and prefer lighter snacks, fruit juice is an infallible bet! Practical and easy to digest, it can contain different compositions and flavor combinations, providing good amounts of protein, stimulating muscle recovery.

3. Scrambled eggs

Eggs contain proteins, minerals and good fats, essential for the human body. Its composition makes it the most complete food. Provides energy and essential substances for health, ensuring satiety and protection against diseases.

4. Oat

Rich source of fiber, vitamins, minerals and antioxidants, oats are one of the healthy foods. With full carbohydrates that fuel the body after training, it also helps to reduce sugar and cholesterol levels.