What you eat matters when it comes to starting or ending a workout right. It’s like fueling a car. It’s important to have the right foods at the right times. Have a snack or meal one to three hours before you work out. And drink plenty of water before, during and after your workout. Before working out, try a snack like: Trail mix. A bowl of high-fiber oatmeal with fruit and low-fat milk. A fruit and yogurt smoothie. Bananas are a good pre-workout add-in. Some after workout options include: Eggs and whole wheat toast. Greek yogurt with fruit. Turkey, salmon or chicken with some vegetables. Try a wrap. Just watch your portion size. If you plan to exercise within an hour after eating, have a very light meal or just a sports drink. Don’t try something you don’t usually eat. If your workout lasts more than 60 minutes, think about having a healthy snack during your workout. That could be fruit, yogurt or an energy bar. Afterward, have both carbohydrates and protein within two hours, if possible. That could be a recovery smoothie, chocolate milk or peanut butter sandwich. And think about keeping a journal to track how you feel after eating different meals and snacks before and after working out. Sources: What to Eat Before and After a Workout , WebMD, 2023; Eating and exercise: 5 tips to maximize your workouts , Mayo Clinic, 2023 Originally published 3/29/2021; Revised 2024