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The best meals to eat before and after exercising

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When working out hard or for an hour or more, it's important to know what to eat before and after. 

 A pre-workout snack can give you energy, and eating after exercise is vital because cells are prepared to absorb carbs and protein.

If you have lunch at one and plan to go to the gym between two and three in the afternoon, there is no need for you to eat anything else before or after your workout.

Before a workout

However, if it has been more than two hours since your last meal, Alexon recommends eating a light snack approximately an hour before engaging in physical activity.

Aim for 20 to 30 grams of carbs and 5 to 10 grams of protein.

 Banana with peanut butter, hard-boiled egg with toast, or granola bar with string cheese work.

Overtraining can deplete your glycogen levels to the point where your muscles are being used as a source of energy.

After a workout

Alexon recommends eating within 45 minutes of finishing exercising, if not sooner, to assist avoid muscle loss.

Eating within 40 minutes of strength training helps muscular repair and growth. Eat something with a 2:1 carb-to-protein ratio, like a tuna sandwich on whole-grain bread and fruit.

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