To stay fit, regular workout is necessary. It helps burn fat and builds muscle; this in turn keeps you fit and prevents the excess fab. Whether you want to have a muscular body or just stay fit, nutrition is necessary which makes upto 90% of your workout gains. Proper nutrition is necessary or the workout would give you no profit. It is important to have energy delivering food pre-workout and electrolyte replenishing and protein-rich food after workout to repair the torn tissues and make up lost electrolytes from the body due to sweat. Here is a guide to pre and post workout foods:



Green tea is essential before a workout especially if you do lifting or intense lower body exercises. Caffeine is important to prevent headaches related to these workouts. Coffee and tea too is a source of caffeine but green tea is always healthier!


Not only will an apple a day keep the doctor away, it’ll also give you a powerful jolt of energy. High in fibre, apples take longer to digest, so they’ll give you a more prolonged lift than many other fruit picks. Snack on apples with low-fat cheese for an especially effective pick-me-up before workout.


Nibbling a square of dark chocolate pre-workout is good for you. It contains the natural stimulant theobromine, similar to caffeine, which boosts your energy and your mood.


Because they are composed mostly of sugars (glucose, fructose and sucrose) and fibre, bananas are a total energy food. They not only provide energy, but also ease muscle cramps and soreness related to working out. Have a banana or banana smoothie before hitting the gym.


Avocados are superfoods that pump your body with energy; something you would want to eat before a workout session. Have some avocado smoothie and you are ready to hit the gym!



Hummus is made from chickpeas and contains good amount of carbs and proteins and pita slowly release carbs which will give you energy after workout. Whole grain pita and hummus is best food to eat after workout.


Peanut or peanut butter, whatever you have provides your body with a great amount of protein. In your after-gym or after-workout breakfast, try eating this delicious peanut butter over your toast to get extra protein of almost 8g per 2 tablespoons. This can also be used in smoothies and crackers.


You get an impressive 8 grams of protein in 1 cup of fat-free milk. Milk can be an excellent replacement of water in your smoothie, besides you can add up fruits too as they complement milk very well.


Salmon not only contains large amounts of protein but it also contains an anti-inflammatory omega 3’s. These essential nutrients present in salmon helps to rebuild your muscle that is sore and inflamed and even increase its perfection.


Think you need a sports drink during or after exercise? A good old H2O is the perfect hydration drink. Make sure you’re getting enough fluids by drinking lots of fluids.

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