Many netizens and friends around me often ask me: "Should I bring some food when I go to the gym? What should I eat before going to GYM? What nutrition should I supplement after exercise?

With this, we have dedicated an article to explain to you: How to replenish energy before, during and after exercise to maximize the effect of exercise!

Do you often think about what you should eat before and after exercise? I’m certainly not talking about giving you a big bowl of ice cream or a delicious dessert after you’ve just burned off calories on the treadmill. We're talking about how to consume energy before and after exercise to maximize the benefits of exercise.

What is the significance of nutritional supplements before and after exercise?

If you don't include nutrition in your fitness program, you'll be doing yourself a considerable disservice when your training goals are achieved. If you exercise hungry, you won't be able to provide your body with enough energy and you won't be able to get the most from your workout. If you continue to exercise for long periods of time without eating, your ability to burn calories will be reduced and your exercise intensity will be difficult to maintain. If you don't provide nutrients to your muscles and replenish your energy stores in time after exercise, it will be detrimental to your body's recovery.

Here, you will learn about the ideal nutrients to supplement before, during and after exercise, and how to optimize these nutrients to provide energy for fitness.

First let’s look at – what to eat before exercise?

You used to do this before exercising to give your body protein and fat. But even with healthy protein and fat, it takes a long time to consume that energy, and it also carries precious oxygen and energy-carrying blood to your stomach, which doesn't provide enough energy for the muscles you're working out. Doing so is also likely to cause stomach pain during exercise. If you eat nothing, you risk straining your muscles during exercise and putting a lot of stress on your body.

Ideally, you should eat 2 hours before exercise and consume approximately 300-500 calories of healthy carbohydrates. If you don’t have time to eat 2 hours before exercise, you can also quickly add a snack of 50-100 calories 5-10 minutes before exercise.

Suitable pre-workout foods

Try the following foods 2 hours before exercise: a bowl of oatmeal, whole grain cereal, whole wheat toast, or even sweet potatoes, sweet potatoes, or yams. If you have to eat directly before exercise, choose a small portion of fruit, an apple or a banana. If these foods are too boring for you, you can eat a very small amount of protein or fat, such as a teaspoon of peanut butter or a handful of almonds