Pre-workout
Fitness Meal Tips
Eat a light meal or snack with plenty of healthy carbohydrates 1 to 3 hours before exercising.
Drink water during workouts lasting less than 60 minutes. For exercise longer than 60 minutes, replenish fluids and carbohydrates with an energy drink or a small healthy snack.
Help muscles recover by eating a meal with carbs and protein within 2 hours of your workout.
During exercise
post-workout
Fuel your body before, during and after exercise to maximize the workout.
Exercise supplements
Dietary supplements may help stamina. Follow package instructions for serving size.
According to the International Society of Sports Medicine, creatine, a popular pre-workout supplement, can improve exercise performance and may enhance post-workout recovery.
Consume protein powders or shakes within 60 minutes of finishing a workout to help repair and build muscles. Whey protein supplements (derived from milk) are among the most effective options.
Pre-workout
Post-workout
View Sources
Nutrition and Athletic Performance
Eating and Exercise: 5 Tips to Maximize Your Workouts
Food as Fuel Before, During and After Workouts
Nutrition for the Athlete
The Scoop on Protein Powder
ISSN Exercise & Sports Nutrition Review Update: Research & Recommendations
The Truth About Fats: the Good, the Bad, and the In-Between
International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine
How to Choose the Best Protein Powder for You
Sources