Figuring out what to eat before or after your workout isn’t as easy as it sounds. You want something that will fuel the energy you’re about to spend or replenish what you just lost. But at the same time, you want to keep things light and not make your stomach work extra hard on digestion. Selecting the right foods is key to a getting the most out of your exercise. Here’s a great list to choose from.

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Bananas are great for a pre-workout snack. They’re packed with carbs for energy and potassium to help prevent muscle cramps. Eat one about 30 minutes before you hit the gym for a quick and effective energy boost.


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Oatmeal provides a steady release of energy, making it a perfect pre-workout meal. It’s rich in complex carbs and fiber, which help maintain blood sugar levels. Top it with some fruit for extra vitamins and a touch of sweetness. Add protein powder to it for a great post-workout recovery option.

Greek Yogurt

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Greek yogurt is high in protein, which is perfect for post-workout recovery. The protein helps repair and build muscles, while the probiotics support gut health. Add some honey and berries for a delicious and nutritious snack.

Chicken Breast

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Chicken breast is a lean source of protein, essential for muscle repair and growth after a workout. It’s low in fat and high in essential amino acids. Pair it with some veggies for a balanced and satisfying post-exercise meal.

Sweet Potatoes

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Sweet potatoes are packed with complex carbs and vitamins, making them a great choice for a post-workout meal. They help replenish glycogen stores and provide essential nutrients like vitamin A and potassium.


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Berries like blueberries and strawberries are rich in antioxidants and vitamins. They’re great for reducing inflammation and aiding recovery post-workout. Enjoy them in a smoothie or on their own for a refreshing and nutritious option.


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Eggs are a versatile and high-protein food, ideal for both pre- and post-workout. Scramble them, boil them or make an omelet to fuel your body and support muscle repair with essential amino acids and nutrients.


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Quinoa is a fantastic source of protein and complex carbs, making it perfect for a post-workout meal. It’s also rich in fiber, magnesium and iron, supporting overall recovery and muscle function.

Brown Rice

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Brown rice is a complex carbohydrate that provides sustained energy for your workouts. Pair it with lean protein like chicken or tofu for a balanced pre- or post-workout meal that helps maintain blood sugar levels and supports muscle recovery.


Salmon and asparagus on a white plate.
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Salmon is rich in protein and omega-3 fatty acids, which help reduce muscle inflammation and promote recovery. Enjoy it with a side of quinoa or sweet potatoes for a balanced post-workout meal.


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Tuna is high in protein and contains essential amino acids necessary for muscle repair and growth. It’s perfect for a post-workout meal, either in a salad or a sandwich, providing a quick and easy protein boost.

Whole Grain Bread

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Whole grain bread is a great source of complex carbs and fiber. Pair it with lean protein like turkey or chicken for a pre- or post-workout sandwich that offers sustained energy and muscle recovery benefits.

Cottage Cheese

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Cottage cheese is rich in protein and low in fat, making it ideal for post-workout recovery. The casein protein helps repair muscles over a longer period. Add some fruit or nuts for extra flavor and nutrients.

10 ‘Healthy’ Foods That Are Secretly Skyrocketing Your Blood Sugar

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Ever think you’re eating healthy but still feel like your blood sugar levels are on a rollercoaster? You might be surprised to learn that some foods, often labeled as ‘healthy,’ can actually send your glucose soaring. We’re uncovering ten seemingly innocent foods that might be the secret culprits behind those unexpected spikes. Read on to find out which ‘healthy’ choices might be more suspicious than you thought!

Read it Here: 10 ‘Healthy’ Foods That Are Secretly Skyrocketing Your Blood Sugar

15 Foods to Increase Your Energy Levels All Day

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Feeling sluggish as the day wears on is all too common, especially when balancing a busy schedule. Luckily, certain foods can help boost your energy levels naturally. These power-packed options provide essential nutrients, stabilize your blood sugar, and improve your metabolism. Here’s a look at some top foods that can keep you energized and focused, from morning until night.

Read it Here: 15 Foods to Increase Your Energy Levels All Day

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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