What should you eat before and after a workout?

Before a workout, eat a meal or snack that combines carbohydrates and some protein about 1 to 3 hours beforehand. Good options include oatmeal with fruit, a banana with peanut butter, or whole grain toast with eggs. Carbs provide quick energy while protein helps protect muscle tissue during exercise. After a workout, focus on protein and carbohydrates within 30 to 60 minutes to support muscle repair and replenish glycogen stores. Good choices include a protein shake with fruit, Greek yogurt with berries, chicken with rice, or eggs with toast. Aim for roughly a 3 to 1 ratio of carbs to protein post-workout, and don't forget to rehydrate with water.