In addition to the frequent and high-quality training is very important to properly feed, also before and after training. From this depends on whether the training will be better and more effective later. The ratio of the importance of training and nutrition today might be in the ratio 50 : 50, though some believe that is 30 : 70 in favor of nutrition. It tells you how important nutrition is to achieve appropriate results, recovered your body of training and effort and also rest for the next. Today, professionals and top coaches professional athletes devote more attention to recovery than the training. Here are some groceries and nutrients that are essential before and after your workout.

Pre Workout Snack. Take the meal 1 to 2 hours before training ( those with a fast metabolism 1 hour before training, those with slower 2 hours before training ). 30 minutes before your workout, take appropriate supplements.

• Dried fruits
• Fresh fruits
• Oatmeal
• Sweet potato
• Quinoa – 12% of protein, 55% of complex carbohydrates 
• Rice Cakes with Nut Butter
• Banana with Almond Butter
• Smoothie
• Whole grain cereal with a cup of almond milk
• Granola of fruit and nut bar such as KIND or Larabar

These food boxes that are listed mainly contain complex carbohydrates and beneficial fats, that you need a source of energy during training. It is necessary to eat before your workout, 40-50 grams of carbs and 30-40 grams of protein is quite enough. Too much food will also slow down digestion and burden the stomach. It is best if there is no food in your stomach when you start the training.

Post Workout Snacks. Should be taken in the next 60 minutes after training.

• Chocolate Milk
• Boiled Eggs – one egg have 7g of proteins 
• Protein Shakes
• Protein Bars
• Cottage Cheese with Berries
• Greek Yogurt with Berries
• Peanut Butter on Wheat Toast 
• Hummus with Baby Carrots
• Cheese and Whole Grain Crackers Nuts

Food boxes that are on the list after training contain complex carbohydrates ( Glycogen, which is the most important as muscle fuel ) that are used for recovery and energy recovery, as well as proteins that are food for muscle fibers, they recover and rebuild muscle tissue during weight training breaks down. Of course, taking sufficient amounts of protein after training can significantly increase muscle mass and muscle tone.