Whether you’re training for an endurance event or simply trying to improve your daily workouts, the right nutrition is key. It’s important to experiment with different pre-workout meals and hydration strategies to find what works best for you.

The majority of the calories in a pre-workout meal should be carbohydrates, as these fuel the body immediately during activity. Protein and fats are also important, but they take longer to digest and do not provide an immediate energy source.

1. Eat a Balanced Diet

The food you eat provides the energy to fuel your body and support recovery from workout nutrition plan. A healthy diet is based on whole foods and includes fruits, vegetables, dairy, grains and protein from lean meats or fish. Include adequate amounts of healthy fats like omega-3s, mono- and polyunsaturated fats from avocados, olive oil, pistachios, walnuts and salmon.

Make sure you're adequately fueled before your workout by eating a meal or drink with carbohydrates about an hour beforehand. This will help your body maintain blood glucose levels and restore glycogen, its primary source of fuel.

2. Eat a Healthy Snack Before Your Workout

Fueling your body before a workout is crucial. The right carbs can give you energy for your workout and spare glycogen stores, which are like the body's fuel tank.

Aim for carbohydrates as the primary source of energy for exercise, avoiding high-fat foods and fiber that take longer to digest. Small, easy-to-digest snacks are best, such as a banana, an applesauce cup, or some pretzels and crackers. Add in protein to help promote muscle growth and recovery. A protein-rich snack is ideal for low-intensity exercises. (3).

3. Eat a Healthy Snack After Your Workout

For longer or high intensity workouts, it's important to refuel with a healthy snack. Adding carbohydrates and protein to your post-workout meal can help you recover faster and preserve muscle. Also consider a small amount of fat, as it may improve nutrient absorption and boost energy levels.

A banana provides easy-to-digest carbs and protein. A latte with milk is another good option, as it's easy to digest and contains protein and antioxidants. But avoid foods high in sugar or fat, such as cookies and candy, which may interfere with your recovery.

4. Eat a Healthy Snack Before Bed

We've all heard the saying "Eat breakfast like a king, lunch like a queen and dinner like a pauper" but what happens when you're working out at different times of day?

While eating before bed isn't necessarily a bad thing, loading up on traditional dessert foods, junk food or high-fat snacks can lead to overeating and pushing you over your daily calorie limit.

The best bedtime snack includes a mix of carbs and protein to promote satiety. Try a piece of whole-grain toast with some cheese or yogurt and fruit for a sleep-friendly snack.

5. Eat a Healthy Snack Before Work

For optimal muscle health, a healthy snack is important before and after workouts. The right balance of carbohydrates, protein and fat can help improve performance and fuel your body.

Carbohydrates are one of the body’s main energy sources, and a pre-workout snack should contain both sugars and starches. These carbs break down quickly and provide a quick burst of energy.

Try eating a low-fat, high-carbohydrate snack such as an apple or banana before your workout. Or, try a quinoa salad with chickpeas and roasted beets (beets contain nitrates which can improve blood flow to the muscles, improving endurance). Avoid foods high in saturated or trans fats.

6. Eat a Healthy Snack Before Bed

While most adults should avoid snacking at night, the right bedtime snacks can help people feel satisfied, add nutrients to their diet and support weight management. It’s important to select nutrient-rich foods like vegetables, fruits, whole grains, dairy, eggs and nuts.

Stick with low-sugar options and avoid consuming high-fat foods before sleep. These take longer to digest and can exacerbate acid reflux symptoms when lying down.

7. Eat a Healthy Snack After Work

Ideally, a post-workout snack should contain protein and carbohydrates to stimulate muscle growth and replenish glycogen stores. A good option is yogurt and granola.

Fats should also be included in a post-workout snack as they help you feel full, support stable energy levels, and enhance absorption of fat-soluble vitamins.

If you have a busy schedule, try packing healthy meals or snacks to take with you. This way, you’ll have a healthy meal ready to go in case your workout is delayed.

8. Eat a Healthy Snack Before Bed

It's fine to eat a snack before bed, as long as you choose a nutritious option. For example, a protein-rich yogurt with berries or a slice of whole grain toast with peanut butter is an excellent sleep-promoting choice. Peanut butter contains healthy fats that increase serotonin levels, which can help you relax and fall asleep.

Savory options that are easier to digest include roasted nuts, pistachios or stovetop popcorn. Avoid high-fat foods, as they can make acid reflux worse if eaten close to bedtime. These foods can also slow digestion, which can lead to bloating and discomfort.

9. Eat a Healthy Snack After Work

A healthy post workout snack is important to replenish energy and help muscles recover. Try a combination of carbohydrates and protein such as an apple and cheese stick or a piece of whole wheat toast with peanut butter.

While the concept of an exercise "anabolic window" is still important, nutrient timing is less so than once thought. It is more important to get enough carbs, protein and fluids throughout the day. This will allow you to feel energized and perform at your best. Experiment with foods and timing to find what works best for you.

10. Eat a Healthy Snack Before Bed

There are many misconceptions about eating diet before bed, and while it is generally a good idea to avoid high-calorie foods and snacks at night, the right choice of snack can help improve sleep quality and muscle synthesis. For example, drinking a protein smoothie before bed can help with muscle repair and recovery, and can be lower in calories than a typical meal.

Conclusion

The best healthy snack options before bed are lean proteins, whole grains and fruits. It is also a good idea to avoid sugary, spicy or junk foods, as these can trigger cravings and make it easy to overeat.