What to eat before and after exercise

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Because unless you’re feeding your body right before and after you workout, you won’t be reaping all the benefits of your hard labour...

It’s all well and good to sweat it out in the gym, but unless you’re feeding your body right before and after you workout, you won’t be reaping all the benefits of your hard labour. So , if you want to get the most out of your exercise session, there’s a few things to follow.
Rule number one, never train on an empty stomach. Fuelling your body is the foundation to a successful workout. You don’t want to hit the wall half way through your workout, or worse, feel physically sick from lack of energy – even if it is the latest1 minute intensive cardio workout. In the same way that a car stores fuel in its tank, muscles have the ability to store fatty acids, glucose and amino acids – all three of which are burned for energy within muscle cells that function much like a car engine.
Similarly, feeding your body post workout is paramount. It’s great to put in the hard work, but you won’t reap the benefits if you don’t rebuild properly and the longer you wait to refuel, the less efficient your body becomes at putting nutrients to work, which is where the food window comes into play.