While added sugars are bad in general for your health, for those who work out, diet becomes even more important. Eating balanced and nutritious meals not only affects your energy levels after finishing an exercise session but it also helps your muscles recover properly.
It is important to keep track of portion sizes and times, according to Mayo Clinic. Whole-grain carbohydrates in the form of bread, pita bread, and cereals, bananas (eaten as they are or in smoothies), low-fat milk or yogurt, eggs, and toast, etc. can make up a good breakfast if you’re planning to get a workout in about one hour after. If you have a particularly large meal, wait at least three hours before you attempt any form of exercise. If it’s been some time since your last meal and you feel like you need energy, small snacks like a low-fat granola bar, peanut butter sandwich, or fruit can also give you the right kind of fuel.
Post-workout too, the goal is to eat the right foods meant to help with recovery and to replace lost glycogen in your body. Glycogen is the fuel that’s stored in your muscles and liver and it depletes during strenuous exercise, per Performance Lab. Eat a balanced meal that contains enough protein, carbohydrates, and fat to aid your body in its recovery process. While food is one big part of avoiding a post-workout crash, there are other factors to consider too.