What to eat to make the most out of your workout

What you eat before, during and after you exercise can either improve your performance or hinder it. Nutritionists say high quality carbs are good for the preworkout and lean proteins are best for the post-workout.

• Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst recommends eating 1 to 4 grams of carbohydrates up to 4 hours prior to your exercise routine. High quality carbs which are low in fat give you energy for physical activity.
• Examples of high quality carbs are low fat granola, bananas, peanut butter and jelly sandwiches or even pasta.

• Cohen doesn't recommend exercising on an empty stomach. Your body turns to the glucose and fat in your muscles for energy and this can cause you to be dizzy. While it helps with weight loss it's not good in the long run.
• During your workout the most important thing is to stay hydrated. If you exercise more than 45 minutes you may consider carbs such as granola bars, fruit or sports drinks.
• After your workout Cohen suggests eating protein such as eggs, dairy and meat. She recommends 15 to 25 grams of protein within the first hour after working out. And plenty of liquids.  
• Here is a great low-calorie meal option.