What to Eat (and Not Eat) to Fuel Your Workouts

Quick Win

These simple nutrition tips will help you get more out of your exercise routine.

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• Before your workout. High-fiber vegetables like broccoli are almost always a good choice — except right before exercising. That’s because they take longer to digest, which can make your gut feel uncomfortable during a workout. Steer clear of high-fat foods for the same reason. Instead, reach for a banana or whole-grain crackers.
• During your workout. If you’re exercising for an hour or less, it’s not necessary to eat while doing it, according to the American Heart Association. Just keep a bottle of water nearby so you can take occasional sips. 
• After your workout. Replenish your fluids with water and/or foods with a high water content, such as oranges, grapes or carrots. Healthy carbohydrates, like brown rice, can help your body recover from exercising, while proteins, like chicken and nuts, will support muscle repair.

Why

“Good nutrition can enhance the performance of, and recovery from, sporting activities,” according to the American Heart Association. Whether it’s a yoga class, a walk with a friend or a tennis match, being mindful about what you eat before — and after — can make the activity more enjoyable.