While you stay away from calorie-laden junk to keep the pounds away, you shouldn’t forget that food is also fuel for the body. Food intake, before and after a workout, both have a huge effect on your performance and recovery. From blended smoothies to grilled meats, here’s a list of  food that best complement your exercise regimen.


For your pre-exercise meal, focus on eating food that will fuel your body.


Whole Grains

Whole grains contain unprocessed carbs, one of the healthiest fuels for the body. Eat a slice of whole wheat bread and a few slices of fruit and you’ll be energized throughout your workout. Oatmeal is another great option since it releases sugar gradually into your body, keeping your energy levels consistent during workouts. Oats are also  rich in B vitamins, which help convert carbohydrates to energy.


Fresh and dried fruits are high in vitamins, minerals, and antioxidants which provide a quick nutrient boost for morning workouts. Bananas, for example, raise your body’s potassium levels, which can drop when you break a sweat during exercise.


High in fat, nuts effectively quash your hunger. Spread a layer of almond butter on your toast, or have a cup of walnuts for an easy pre-workout recharge.

Greek Yogurt


A smoothie before your workout gives you an quick and easy energy boost you need

Blend together a cup of Greek yogurt and a handful of fruit to fuel your workout. Greek yogurt is high in protein and doesn’t have as much sugar as regular yogurt, making it a healthy base for a pre-exercise drink.

Cottage Cheese

Yes, you can have cheese without ruining your diet! Cottage cheese is low in calories but high in protein, which helps build and repair your muscles.


After you exercise, it’s time to repair your muscles and replace all the nutrients you lost.

Chicken and Eggs

Eating grilled chicken wrap with one serving of egg is a great way to replenish the carbohydrates you burned while exercising. More importantly, their rich protein content will aid in tissue repair.

Salmon and Tuna


Grilled salmon is a quick and easy meal after a rigorous exercise

Salmon has bioactive peptides that lubricate your joints and regulate your insulin levels, both of which decrease during  exercise.


Vegetables like spinach and broccoli lower blood pressure and muscle inflammation, enabling faster post-workout recovery. Sweet potatoes, on the other hand, replenishes glycogen, your muscles’ energy reserve.

Are you ready to eat your way to a more productive workout session? For more wellness advice, be sure to check out the E-Sports newsroom at!

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