It is great to exercise for at least thirty minutes a day. Even if you are pressed for time, try to pack in a quick run or workout session in your schedule as exercising has health benefits beyond just weight loss. After a period of time, you’ll feel energetic and pumped up to go about your day. But to get the best out of your workout, you also need to eat the right food at the right time. Your pre-workout nutrition is as important as what you put in your stomach after sweating it out at the gym. Read on to know the best food items that you should eat before and after working out. 




Oats is a good source of fiber and will give you the energy to go through some rigorous workouts. Have it with either milk or water. 



Smoothies are a complete meal. So, if you don't have time to have a meal before your workout, simply gulp down a glass of a freshly made smoothie.



Caffeine boosts your metabolism and consuming coffee before a workout will help you burn fat. Also, try having black coffee as milk and sugar would simply add to the calories.

Brown bread 


Loading up on carbohydrates before a workout is always a good idea. Brown bread is an excellent source of carbs and the best part is that you don’t have to make it.  


Greek yogurt


Rich in protein and low in fat, Greek yogurt is a must after a grueling workout. Add some nuts or fruits to it, and it could fill you up for hours. 



You need to eat protein-rich food in order to boost muscle growth and recovery. Eggs are cheap, easily available and take a few minutes to prepare. So have them every time you lift weights.



Since fructose is quickly absorbed into the bloodstream, it is ideal to eat fruits post working out. You’ll be drained out and fruits should give you energy. 



If you are a vegetarian and need some protein, eat hummus. The food item is easy to carry and can be eaten with pita bread or crackers.

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