What to eat before and after exercising?

When we exercise, what we eat becomes a crucial part of achieving our goals. In fact, it has been proven that what we eat before and after exercising directly influences training and results. What to eat before exercising is as important as what to eat after: it is about obtaining and recovering the energy and nutrients we use, and the pre-exercise nutrition is the most important, as it is where we get the fuel we need.Although it’s best to consult a nutrition specialist to create a plan tailored to your age, physique, lifestyle, type of training, and goals, here you will find recommendations for what you can eat before and after exercising. What to eat before training?Experts recommend eating foods rich in carbohydrates, as these will help you have energy and improve performance and endurance. Try to ensure these foods are low in fat and sugars, and moderate in protein, for example:A banana, as it contains potassium, which will be very useful when performing any physical activity, and it will regulate the water in your body.Drinking water may sound simple, but it’s not. Water, in addition to hydrating and maintaining your body temperature, is important to prevent cramps and fainting due to the loss of electrolytes.Oatmeal is one of the best foods you can eat before exercising, as it has fiber, potassium, and other micronutrients that help maintain your electrolyte levels. Additionally, it contains calcium and phosphorus, which act on your muscles while you are working out and even during recovery. What to eat after training?Most likely, after exercising, you will feel very hungry, but it is important to resist temptation, avoid eating anything, and instead make smart decisions about what to eat to aid recovery.Here are some foods you can consume:Eggs are a very healthy food to eat after completing a demanding workout, as they are high in protein, vitamins, and minerals. Eating a handful of nuts such as almonds, walnuts, or raisins after exercising is ideal for restoring energy. Besides their nutritional benefits, they are recommended as foods to lower cholesterol and help regulate blood pressure.Eating protein, such as grilled chicken or a can of tuna, will help you get what you need for muscle reconstruction once you finish exercising. Remember that nutrition is just as important, if not more so, than exercise in achieving your goals, and here you have a small guide on what you can consume to make your workout routine more effective.