Everyone know that exercising is something that has to be done to lose weight or to become stronger.
And yes it is important, but the most important thing is what you put in your mouth. You can work out all you want, but if you don’t feed your body with good and healthy stuff, you’ll never reach your goal. That’s for sure.

Have you ever thought about food before/during/after a workout?
There are a couple of things to keep in mind when it comes to food and exercise. Too much will make you sick and too little will make you weak.
The timing is very important, you don’t want to eat to close to a workout, but at the same time you need to have something in your stomach so that you will have energy for your training.

Before Workout:
Keep in mind to not overload your plate, the size of your portion is a big deal. Never eat a huge meal with food that contains nutrients that are slow to break down, too close to a workout.  What happens is that your blood sugar will drop because of a lot of your energy will be used to break down the food, and that will make you more tired and weak, and therefore you cannot train on a high level.

Another disadvantage of eating too close to a workout is that a large part of the body’s blood is collected around the abdomen, making it difficult to get blood to the muscles. And without blood to the muscles, the muscles deteriorate. Therefore, large meals like lunch and dinner should be eaten within three to four hours before exercise.

Dietary intake before exercise can be divided into two ways.

* 2-4 hours before workout
* 30-60 min before activity

The goal of these two different ways is to be able to hold a high intensity for as long as possible and to minimize hunger during activity.
It’s also very important to drink a lot before a workout so that your body doesn’t get dehydrated.

Good food to eat before a workout is carbs, but the healthier kind. Don’t just eat a bowl of sugary cereal. Try to have a whole grain piece of bread with some turkey or ham. Fiber and healthy carbs could be oatmeal, whole grain and brown rice.

During Workout:
Water, water, water! There is nothing more important than staying hydrated during a workout, try to fill that bottle up at least 2-3 times.

After Workout:
Just because you are done with your workout doesn’t mean that you are entirely done. A recovery meal is important for you and your body.
There have been nights after I have worked out when I really didn’t feel like eating anything at all. But whatever you do, don’t just go to bed without having something to eat. 

Exercise is a catabolic (destructive) phase and in order to get an effect of training, the anabolic (re-building) phase is a very important part. So if you don’t eat anything, you only break down your body, instead of re-building it like you should.

Try to get yourself a protein filled meal 30-60 minutes after exercise. (My favorite is to workout before lunchtime, and then I will eat like normal, but change my ingredients to a protein source) Eggs, chicken, turkey, fish, cottage cheese and avocado are some really good products that have a lot of protein in them.
If you work out in the evening, after work or after dinner and don’t feel like eating anything, the best thing for you is a protein shake. It’s a drink, and feels lighter than a meal. A banana is a second option, better than nothing..

(all pictures above are borrowed from weheartit.com & fact about nutrients are brought to you and translated from here)