Eating the right foods improves our energy, our exercise performance and our body’s ability to recover, adapt and get fitter from our workouts. The size of our pre-workout snack depends on the duration and intensity of our exercise session.

Generally, for cardiovascular workout lasting more than an hour, one should take in a 300- 400 calorie snack. However, a lighter work out requires only about 200 calories.

It is important to eat both carbs and protein after working out.

Consuming 0.5-0.7 grams of carbs (1.1-1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

It is suggested that one should consume 0.14-0.23 grams of protein per pound of body weight (0.3-0.5 grams/kg) after a workout.

This combination will help us rebuild our muscle proteins and glycogen stores and also help in stimulating the growth of new muscle.

Here is a list of combination of foods including carbohydrates, proteins and fats:

• Quinoa and oats
• Smoothies
• Sprouts and legumes
• Avocado or nuts like almonds and walnuts
• Grilled chicken with roasted vegetables
• Egg omelet with avocado spread on wholegrain toast
• Salmon with sweet potato
• Tuna salad sandwich on whole-grain bread
• Pita and hummus
• Yogurt, fruits and green vegetables
• Protein shake and banana
• Wholegrain bread with nut butter spread

Post-workout meal matters. Generally, one should eat within 45 minutes of finishing exercise routine because our body’s ability to rebuild glycogen and protein increases after the workout.