Source: Pinterest Nutritionist Heidi Skolnik
Additional sources: Stephanie Clarke, R.D.; Willow Jarosh, R.D.; Renee McGregor, R.D., author of Training Food
The table above gives suggestions on what foods are best to eat before and after a workout.
The body needs fuel for you to be able to complete a workout that is going to be of benefit to you. The body also requires protein and other food to replenish your energy stores and repair muscle once you have completed your workout, especially if you have attended the HIIT class or weight training.
Nutritionist Heidi Skolnik has recommended the snacks 150-200 calories for pre and post your workout.
One exception is: You may not need a snack before and after every workout. If you’ve finished a meal within the last two hours—or if, say, you’re heading to dinner after you stretch and shower, it’s fine to skip the snack. A person cannot expect to perform on an empty stomach however. Your body needs fuel—and when it gets what it needs, it can do incredible things.