What to Eat Before and After a Workout, According to a Expert


Refuel with carbs and protein.

Remember, you’ve blown through that glycogen and torn up your muscles. Therefore, your post-workout meal should be high in complex carbohydrates (you don’t need them to break down fast like you did beforehand) and loaded with healthy protein.

Complex carbohydrates include:

  • quinoa
  • brown rice
  • nuts
  • whole wheat bread

Healthy proteins include:

  • tofu
  • beans
  • fish

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