Some ideas for pre-workout meals:
-Greek yogurt (or any high protein yogurt) with fruit and nuts
-Oatmeal with nut butter and/or protein powder and fruit
-Smoothie with protein powder and a serving of fruit
-Whole grain toast with nut butter and banana
Eating the right foods after your workout can improve your recovery, decrease muscle soreness, increase your ability to build muscle, improve immune function, improve bone mass and improve the body’s ability to utilize fat. After you work out, your muscles are ready to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength.