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The Best Produce for Before & After a Workout

The Best Produce for Before & After a Workout

Did you know that eating the right foods can maximize your workout? It goes beyond just eating healthy; it’s about finding foods with the right properties to drive performance. Check out our list of the best produce to eat before and after your workout.


What to Eat Before a Workout


You need to get energized before hitting the gym. A complete meal with carbs, protein and fat 2-3 hours before you exercise is best, but if you don’t have that much time, try focusing on these key fruits and vegetables.




This power fruit is packed with potassium, vitamin C and carbohydrates. Bananas provide the energy kick and nutrient power-up you need before you exercise. If you don’t like to eat them whole, try mixing them into your pre-workout smoothie. Try them in this recipe:


Caramel Banana Malt Shake



Sweet Potatoes


Sweet potatoes are full of complex carbohydrates, making them a great source of energy. They also have a low glycemic index so they can sustain your energy levels longer than white potatoes or pasta. Try them in this recipe:


Stuffed Baked Sweet Potato





Apples can help you avoid any mid-run sugar crashes while stocking your body with vitamins, minerals, and antioxidants. Pair them with peanut butter and toast to add protein and complex carbs, stay full longer and round out a delicious pre-workout snack. Sweeten the deal with this recipe:


Apple & Peanut Butter Sandwich



What to Eat After a Workout


After a thorough workout, your muscle energy is tapped. Bounce back with food that builds and repairs muscles and keeps your metabolism running.


Loaded Salads


Toss together salad greens, fruits, veggies, grains, and protein for the ultimate post-workout meal. The balance of nutrients will get your body on the road to recovery. Get inspired with our hearty salad recipes, including:


Asian Beef Salad


Asian Beef Salad with Mint and Basil


Steamed Veggies


Steaming vegetables helps preserve their nutrients, like the energy-rich vitamin B. Eat them with lean protein and rice for best results. Learn how to make quick, healthy treat with this video:





The fiber and good fats in avocados help your body better absorb fat soluble nutrients, like vitamins A, D, E, and K. Plus, avocados have anti-inflammatory properties that can help you manage muscle soreness and reduce recovery time. Try them in this delicious recipe:


Tuna Salad Stuffed Avocado



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