Fueling your body properly before and after exercise is essential for maximizing performance and recovery. Whether you're hitting the gym for strength training or going for a long run, what you eat plays a critical role in how well your body responds. Jordon Bevan, a fitness expert with years of experience in health and wellness, shares his insights on the best foods to eat before and after exercise. With a focus on simple, effective meals, Jordon helps break down how nutrition can boost your workout results.

Why Pre- and Post-Exercise Nutrition Matters

Your body needs energy to function at its best during a workout, and it also needs the right nutrients to recover afterward. Eating the right foods at the right times can:

1. Enhance your energy levels during exercise

2. Improve your endurance and strength

3. Speed up muscle recovery and reduce soreness

4. Support long-term fitness goals

Understanding what to eat before and after your workout can be the difference between an effective fitness routine and one that leaves you feeling drained.

What to Eat Before Exercise

The key to pre-workout nutrition is to provide your body with easily digestible energy without feeling weighed down. Here are Jordon Bevan's top recommendations for what to eat before exercise:

1. Carbohydrates for Quick Energy

Carbs are the body's preferred source of energy, especially for high-intensity or endurance workouts. Eating a snack that includes complex carbohydrates around 30 to 60 minutes before exercise will give you the energy you need to push through your workout.

Examples:

1. Whole grain toast with peanut butter

2. Oatmeal with a banana

3. A small bowl of brown rice with veggies

2. Protein for Muscle Support

Including a small amount of protein in your pre-workout meal or snack helps prevent muscle breakdown during exercise. Protein won't provide the immediate energy that carbs do, but it supports muscle strength and endurance.

Examples:

1. Greek yogurt with a handful of berries

2. A hard-boiled egg with whole-grain crackers

3. A protein smoothie with almond milk and spinach

3. Stay Hydrated

Hydration is often overlooked, but it’s crucial to prepare your body for the effort ahead. Drink water before your workout, and continue sipping throughout.

Timing Your Pre-Workout Meal

Ideally, you want to eat your meal or snack 30 minutes to an hour before your workout. This gives your body enough time to digest, so you don’t feel sluggish or heavy while exercising. If you're planning a larger meal, aim to eat 2-3 hours before working out.

What to Eat After Exercise

Post-workout nutrition is all about recovery. After exercising, your body needs nutrients to repair muscles and replenish energy stores. Jordon Bevan emphasizes the importance of eating soon after your workout—within 30 to 60 minutes—for the best results.

1. Protein for Muscle Recovery

After you exercise, your muscles break down slightly and need protein to repair and grow stronger. Aim to consume 15-30 grams of protein post-workout.

Examples:

1. Grilled chicken with quinoa and roasted veggies

2. A protein shake with almond butter and banana

3. Cottage cheese with pineapple

2. Carbohydrates to Replenish Energy

You might think carbs are only necessary before exercise, but they also play a big role in post-workout recovery. After you work out, your body's glycogen stores (energy stores) are depleted, and eating carbs helps replenish them.

Examples:

1. Sweet potato with black beans and salsa

2. A turkey and avocado sandwich on whole grain bread

3. A smoothie with frozen berries, Greek yogurt, and honey

3. Hydrate and Replenish Electrolytes

During exercise, your body loses fluids and electrolytes through sweat. Replenishing them after your workout is just as important as eating the right foods. Drink water and consider adding a pinch of sea salt or drinking a low-sugar electrolyte drink.

Tips for Meal Prep and Convenience

If you're always on the go or don't have much time after your workout, meal prep can be a game-changer. Jordon Bevan suggests preparing your pre- and post-workout meals or snacks ahead of time to make sure you’re always fueling your body properly. Some tips include:

1. Preparing overnight oats or smoothies the night before

2. Packing simple, easy-to-digest snacks like nuts, seeds, or granola bars

3. Cooking large batches of lean protein (like chicken or turkey) to have on hand for post-workout meals

Common Mistakes to Avoid

Even if you’re eating the right foods, timing and balance are key. Jordon Bevan highlights a few common mistakes people make when it comes to workout nutrition:

1. Skipping the pre-workout meal: Exercising on an empty stomach can lead to low energy and poor performance.

2. Not eating enough protein post-workout: Without sufficient protein, your muscles won’t recover as effectively.

3. Neglecting hydration: Water is critical before, during, and after exercise. Don’t wait until you feel thirsty to start drinking.

Final Thoughts from Jordon Bevan

Exercise is only part of the equation when it comes to staying fit and healthy—nutrition is just as important. By eating the right foods at the right times, you can enhance your performance, boost your recovery, and make real progress towards your fitness goals.

Remember, what works best for one person may not work for another, so it's important to listen to your body and adjust your nutrition as needed. Jordon Bevan emphasizes that the best approach is a balanced one, with a focus on whole foods and proper hydration.

Take these tips and fuel up wisely to get the most out of every workout!