The best snacks and meals to fuel your workouts

By Yasmin Rammohan
Updated: December 10, 2015

I've often been puzzled by what to eat before a workout. Because I like to exercise in the morning and don't want to starve my way through a sweat session, I asked my nutritionist, Keri Gans, for tips on the best pre- and post-workout foods. Here are some of her recommendations:

Pre-Workout

Keri says you should balance your pre-workout meal with a protein and a carbohydrate. This will give you fuel and energy to sustain you through your gym routine.

Examples:

- Whole-wheat cracker with natural peanut butter

- Protein bar

- Lowfat Greek yogurt with fruit- One banana with one tablespoon natural peanut butter

Post-Workout

After working out, ideally within an hour, Keri suggests eating carbohydrates to provide energy and protein to aid muscle growth.

Examples:

- Eggs or egg whites with whole wheat toast

- Lowfat Greek yogurt with berries and a high fiber cereal

- Oatmeal made with nonfat or lowfat milk, topped with a banana and nuts

It's important to keep your blood sugar consistent and focused so you can get through your workout without feeling light-headed or weak. What are your go-to pre- and post-workout snacks? Please share them with me in the comments below.

Who's helping Yasmin? Tiara Coaching Life coach Alison Miller, Ph.D, nutritionist Keri Gans, R.D, and Equinox personal trainer Stephanie Pipia.

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Anonymous
June 21, 2017
hi I am into phase of loosing my weights and I have loosed 7kg in past 2 months. now I have started gym and I want to set my pre and post diet plan considering weight loss. plz suggest me the best plan