What to eat before, during and after workout

It is shown that what we eat before, during and after a workout can have a significant effect on our energy levels, the quality of our workout, and the recovery process which follows. An effective workout depends on many factors - the most important one being your diet. Foods provide the gas to the body’s engine, and fluids provide the water to your body’s radiator. Without these crucial fuels and fluids, your body will have a hard time performing at its best.

Before Workout:

• Before exercising it’s important to fuel your body. Only then you can adequately handle the physical stress of lifting weights, playing individual or team sports, or running.
• Choose pre-workout meals or snacks that are easy to digest and won't cause bloating or irritate your stomach.
•  Do not hit the gym on an empty stomach. The stress that exercise has on the body, combined with the lack of sugar (energy) will lead to hypoglycemia, a condition that will make you prone to fatigue.
• Aim to drink around two to two and a half cups of water in the 1-2 hours before your workout, and then drink water during and after your exercise.
• Try to keep your fat intake to a minimum, since high fat foods tend to take longer to digest, and can therefore leave you feeling heavy and sluggish during your workout.

During Workout:

• Keep a water bottle with you to re hydrate every 15-30 minutes during your training session.
• To boost your energy during endurance activities, before you reach for a sports drink, consider honey as it is naturally has equal parts fructose and glucose.
• If you are planning a very long bike ride or run, you may want to take along an energy bar, or some easily digested fruit, such as a banana, or orange slices, to help maintain your blood sugar levels.

After Workout:

• After a really tough workout, you should try to eat a recovery meal within 30 minutes if possible. 
• The body loses salt due to sweating. That is why it's very important to compensate via a rich source of electrolyte.
• If you have cut back your carbohydrate intake, but still like to eat a little each day, your post-workout snack or meal is the perfect time to do that.
• Don’t forget to get some protein in, too, for muscle refueling and repair.