The foods you eat before and after exercise can have consequences on your body’s stamina and recovery, and participate greatly in making your workout both effective and safe for your health. As a regular workout is key to health preservation, follow these eating tips to increase your physical condition without depriving your body of essential vitamins.

Sip a Little Caffeine

Consuming caffeine 90 minutes before a run, swim, or other aerobic activity boosts energy and stamina, research shows. For most people, a cup or two of coffee will provide all the caffeine your body needs. Just be careful if you’re working out late in the day. Caffeine can keep you up at night, and good sleep is essential for muscle recovery.

Plan Your Pre-Exercise Meal

To avoid bloating and discomfort, try to eat three to four hours before you exercise. If you can, fill half your plate with fruits and vegetables, and the other half with whole grains and protein. (For example, you might have some avocado, a small salad, some brown rice, and some fish.) If you’re short on time, whole fruits like bananas, oranges, and apples will energize your body for 30 to 60 minutes of exercise.

Reach For Water

When you’re exercising in high heat or humidity in Singapore, you can sweat out much more than half a litre of sweat per hour of light exercise. To help your body and muscles recover and rehydrate, you need to drink at least as much H2O as your body sheds.

Replace What Your Body Lost

Your sweat contains minerals like sodium and potassium—sometimes referred to as “electrolytes”. If you don’t replace these following a workout, you could experience muscle damage, weakness, and cramping. Bananas, beans, yogurt, spinach, potatoes, and dried apricots are all healthy sources of potassium. Seek out salt to replenish your sodium reserves.  

Eat Lots of Leafy Greens

Spinach, kale, and other leafy greens are great sources of magnesium—a nutrient that supports muscle recovery. You don’t have to consume magnesium just before or after your workout. But making sure your meals or snacks include magnesium-rich greens, beans, nuts, or whole grains will help your body bounce back from exercise.

Pay attention to your workout diet before and after effort. It’ll help preserve your muscles, your weight and maintain cardiovascular stability. Add the above foods to your diet, and you’ll make the most of your workouts without flooding your body with unnecessary calories.