Prior to Exercise:
Complex Carbohydrates: For long-lasting energy, choose whole grains, oats, sweet potatoes, or fruits.
Lean Protein: To promote muscle growth and repair, choose lean foods such Greek yogurt, turkey, fish, chicken, and tofu.
Add sources of healthy fats, such as avocado, nuts, or seeds, to your diet for long-lasting energy and satisfaction.
Hydration: To avoid being dehydrated, drink water or eat foods high in water content, such as cucumber or watermelon.

Post-Workout: To support muscle repair and synthesis, take high-quality protein sources such whey protein, eggs, cottage cheese, or lean meats.
Carbohydrates: To speed up healing, replenish your glycogen stores with simple-to-digest carbohydrates like grains, pasta, fruits, or potatoes.
Consume foods high in antioxidants, such as nuts, berries, and dark green vegetables, to help promote healing and lessen inflammation.
Hydration: To restore fluids lost during exercise and aid in the healing process, rehydrate with water or electrolyte-rich drinks.
For best effects, timing is crucial. Eat a balanced meal or snack one to two hours before doing out, then refill 30 to 60 minutes afterward. Based on personal objectives and activity intensity, modify portion sizes.