What to Eat Before and After a Workout

To get the most out of your workout, you'll want to fuel your body for maximum energy and stamina. And after your workout, you'll want to focus on foods that won't bring your renewed energy down.

Here's what you need to know:

Water is essential to your workout routine, before, after and during your exercise. It's absolutely essential that you give your body the hydration it needs. Without drinking enough water, you could end up dehydrating in the middle of your workout. Your body will hold on to moisture and you may experience some water weight gain. In short, you're more likely to be disappointed in the results of your workouts if you don't drink enough water

Before your workout, you need to fuel up with the right food. If you think that you need some high priced energy bars or processed foods, think again. If you want to get the most bang for your buck, simply eat whole, fresh foods.

The best thing to eat before your workout will depend on your fitness goals. If you are trying to lose weight, focus on fresh, low-calorie foods that have high water content, such as raw vegetables, fruit juices and salads. If you want to build up, you'll need to introduce lean protein into your diet and may even need to eat a small protein snack halfway through your workout.

Before I engage in an intense workout, I don't find it comfortable to have a lot of food in my stomach, so I make sure to eat lean all day before my workout and then I'll grab a handful of raw almonds or walnuts about 10 minutes before I begin my workout. This really works for me to feel lean and fast during my workout but helps with any hunger pangs as well as feelings of lightheadness, which I find I sometimes get if I don't eat enough before an intense workout.

This should go without saying, but you definitely shouldn't be drinking any alcoholic beverages before working out. It's essential to stay sober before, during and after exercise so you don't injure yourself. You should also avoid sugary drinks before and after. Don't drink your calories. Eat them in the form of fresh foods.

Once your workout is complete, eat a light and healthy meal. Don't assume that, just because you've worked out a whole bunch, you can suddenly eat a high calorie meal. It doesn't work like that.

Your body needs the right kind of fuel so you can benefit from the physical activity. Eating lots of fruits and vegetables along with lean protein is the perfect combination. Try steamed asparagus and broccoli with baked salmon. A chicken breast sliced and served atop a fresh salad is also a good choice.

If you decide to eat salad, stick to the oil and vinegar or vinaigrette dressing. Mayonnaise-based dressings are just empty calories.

It's also important to drink lots of water after your workout meal to rehydrate.

With these tips, you'll be fueling your body in the right way so you can more effectively meet your fitness goals.