Early morning workout fuel
Before: Easy-to-digest snacks, like bananas, fruit smoothies, or half a bagel with cream cheese. The carbs will give you energy to burn. Low-intensity workout? It can be done on an empty stomach.
After: Enjoy a balanced breakfast, with complex carbs, protein and healthy fats. (In a rush? Try this 5-Minute Almond, Date and Espresso Shake recipe.)
Lunchtime workout fuel
Before: Try veggies and hummus, oatmeal with fruit, or an apple and cheese an hour or two ahead of your noon-hour gym sesh.
After: Enjoy a lunch that contains protein, colourful vegetables and a whole grain or root vegetable.
Post-work workout fuel
Before: A mid-afternoon snack of some nuts or a granola bar is ideal, just make sure the bar isn’t too high in fat or fibre so it doesn’t sit too heavily.
After: Remember the three Rs of recovery: repair muscles with protein, replenish glycogen stores with carbs, and rehydrate with fluids and electrolytes.
Best Health tip: When you’re exercising intensely for more than an hour, you’ll want a sports drink (try these energy-boosting recipes) or chocolate milk to offer carbs and electrolytes. If your workout is under an hour, water will do just fine.