Hydrating with water.
Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
Avoiding saturated fats and even a lot of healthy protein because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.
After your workout:
Fluids. Drink water, of course. Blend your water with 100% juice such as orange juice which provides fluids, carbohydrates.
Carbohydrates. You burn a lot of carbohydrates the main fuel for your muscles when you exercise. In the 20-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.
Protein. Eat things with protein to help repair and grow your muscles. Its important to realize that these are general guidelines. We have different digestive systems and a lot depends on what kind of workout youre doing, Platt said.
So do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.