Proper nutrition before and after your workout is important to help achieve maximum performance during exercise and restore depleted muscles.  If you don’t eat properly before and after your workout, you could be doing more damage than good.

According to Muscle and Fitness, there are many options to eat before and after a workout, here’s a few:

Pre-workout: Peanut Butter and Jelly Sandwich. Why? Peanut butter will provide you with about 8 grams of protein (1 tablespoon), it also provides just enough fat (the “good fat”) to help boost testosterone levels during heavy lifting. The jelly and bread are a great source of simple and complex carbs that can provide the energy you need throughout your workout.

Post-workout: Salmon and Vegetables. Why? After a workout, your muscles are starved for nutrients and protein. The protein in Salmon will fuel your hard trained muscles while the veggies aid with replenishing your glycogen system.  A protein shake immediately after your workout is also a great option.

Head on over to Muscle and Fitness to see more options on the list. Find the ones that work well for you and be sure to fuel your body properly before AND after your workouts.