To get quick energy without upsetting your stomach, have a meal or snack high in carbohydrates, moderate in protein, and low in fat before working exercise. Go for items that are easy to digest, such whole-grain bread, oats, bananas, and Greek yogurt. These options provide the vital nutrients needed for muscles to contract and maintain energy during activity.
Refuel your body with a mix of protein and carbs after an exercise to help muscle repair and restore glycogen storage. After working out, try to have a meal or snack within 30 to 60 minutes. A protein smoothie with fruits, a stir-fried chicken and vegetable over brown rice, or Greek yogurt with berries or a veggie-packed turkey wrap. It's also important to stay hydrated, so replenish lost fluids by drinking lots of water.

You can optimize the advantages of your exercise regimen, improve performance, and speed up recovery by providing your body with the correct nutrients before and after exercises.
Improving your diet before and after an exercise can have a big impact on your endurance, recuperation, and performance.